Comparing Nutrients in 5 ounces Cauliflower VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	88% 115g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.9% 1.37g	0.039% 0.028g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.33g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	91% 364μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.44% 0.6mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	63.8% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.9% 62.4mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dry parboiled enriched Long-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Dry parboiled enriched Long-grain White Rice:

• 5 ounces of Cauliflower have more Vitamin C and 155 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 12.1 times more Vitamin B1, 10 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Dry parboiled enriched Long-grain White Rice:

• 5 ounces of Cauliflower have 1.7 times more Potassium, 15 times more Sodium and 9.3 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 3.2 times more Calcium, 7.3 times more Copper, 7.9 times more Iron, 1.8 times more Magnesium, 6.7 times more Manganese, 3.5 times more Phosphorus, 33.2 times more Selenium and 3.8 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 5.8 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While 5 oz of Dry parboiled enriched Long-grain White Rice contain 15 times more Energy, 16.3 times more Carbohydrate and 3.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.