Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.35% 184kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	24% 0.31mg	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	1.06% 4.25μg	25% 101μg	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	0% 0mg	58.3% 52.4mg	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	0.38% 0.057mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.54% 0.28mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	23.4% 0.54mg	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	8.7% 61mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.62% 97g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Regular Long-grain White Rice versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Regular Long-grain White Rice vs Cooked Broccoli Raab:

• 5 oz of Cooked Broccoli Raab contain more Vitamin A, 8.5 times more Vitamin B1, 10.8 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, 63.3 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Regular Long-grain White Rice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Regular Long-grain White Rice vs Cooked Broccoli Raab:

• 5 ounces of Cooked Regular Long-grain White Rice have 1.2 times more Manganese and 5.8 times more Selenium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 11.8 times more Calcium, 6.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 9.8 times more Potassium, 56 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Cooked Broccoli Raab contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Regular Long-grain White Rice have 5.2 times more Energy and 9 times more Carbohydrate than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 15.5 times more Omega 3, 7 times more Fiber and 1.4 times more Protein than Cooked Regular Long-grain White Rice.
• 5 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Regular Long-grain White Rice as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.