Comparing Nutrients in 7 ounces Broccoli Raab VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	123% 161g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.42g	g per day for Men 19-50 years
Fiber	14% 5.36g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dry parboiled Long-grain White 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	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	69% 0.9mg	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	3.97% 16μg	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	44.5% 40mg	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	21.4% 3.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	21.4% 214mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	62.6% 0.56mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	89.3% 2.05mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dry parboiled Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 7 ounces of Broccoli Raab have 2.6 times more Vitamin B2, 10.4 times more Vitamin B9, more Vitamin C, 54 times more Vitamin E and 2240 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 7 ounces of Broccoli Raab have 1.5 times more Calcium, 2.9 times more Iron, 16.5 times more Sodium and 9.4 times more Water than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 6.8 times more Copper, 2.6 times more Manganese, 2.1 times more Phosphorus, 19.9 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dry parboiled Long-grain White Rice contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 11.1 times more Omega 3 and 1.5 times more Fiber than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 17 times more Energy, 28.4 times more Carbohydrate and 2.4 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.