Comparing Nutrients in 7 ounces Broccoli Raab VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	48% 62g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.41% 0.3g	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	0.47% 0.34g	0% 0g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.3g	g per day for Men 19-50 years
Fiber	14% 5.36g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	16.8% 0.22mg	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	41% 165μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	28.4% 0.26mg	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	53% 4.25mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	98% 2.26mg	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	20.7% 145mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS UNCLE BENS Cooked Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Broccoli Raab have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin E and 560 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.6 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Broccoli Raab vs UNCLE BENS Cooked Parboiled Brown Rice:

• 7 ounces of Broccoli Raab have 36 times more Calcium, 4 times more Iron, 3.2 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3.1 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus and 9.4 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 23.6 times more Omega 3 and 1.6 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 6.7 times more Energy and 11 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6 in seven ounces.