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Comparing Nutrients in 5 ounces Raw Enriched Short-grain White RiceVS Broccoli

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

17.5%507kcal
Energy
1.66%48kcal
507 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.74g
Fat
0.54%0.52g
0.74 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.62%0.2g
Saturated Fat
0.5%0.16g
0.2 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g
Omega 3
5.6%0.089g
0.034 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.95%0.16g
Omega 6
0.41%0.069g
0.16 gvs0.069 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.3%112g
Carbohydrate
7.24%9.4g
112 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.33%0.96g
≤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]
NA gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.4%3.97g
Fiber
9.7%3.7g
3.97 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.5%9.2g
Protein
7.14%4g
9.2 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
0 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66.7%0.8mg
Vitamin B1
8.4%0.1mg
Thiamine
0.8 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.23%0.068mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.068 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.4%5.83mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
5.83 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36.6%1.83mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.83 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B6
19%0.25mg
Pyridoxine
0.24 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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82%327μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
327 μgvs89.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
140%126mg
Ascorbic acid
0 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
7.37%1.1mg
Tocopherols and Tocotrienols
NA mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
120%144μg
Phytomenadione or phylloquinone
NA μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.43%4.25mg
Calcium
6.66%66.6mg
4.25 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg
Copper
7.7%0.069mg
0.3 mgvs0.069 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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75%6mg
Iron
13%1.03mg
6 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.76%32.6mg
Magnesium
7.1%29.8mg
32.6 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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64%1.47mg
Manganese
13%0.3mg
1.47 mgvs0.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.2%135mg
Phosphorus
13.4%94mg
135 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.17%108mg
Potassium
13%448mg
108 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.4μg
Selenium
6.44%3.54μg
21.4 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.094%1.4mg
Sodium
3.1%46.8mg
1.4 mgvs46.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.56mg
Zinc
5.3%0.58mg
1.56 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%19g
Water
3.42%127g
19 gvs127 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Raw Enriched Short-grain White Rice vs Broccoli:
Comparing minerals per 5 ounces for Raw Enriched Short-grain White Rice vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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