Comparing Nutrients in 7 ounces Cooked Medium-grain White Rice enriched VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Brussels Sprouts	Recommended Dietary Allowance
Energy	8.9% 258kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	33.4% 0.43mg	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	28.8% 115μg	30.3% 121μg	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	187% 169mg	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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Brussels Sprouts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.4% 0.14mg	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	37% 2.96mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	29% 0.67mg	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	10.5% 73.4mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Medium-grain White Rice enriched versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Medium-grain White Rice enriched vs Brussels Sprouts:

• 7 ounces of Cooked Medium-grain White Rice enriched have 1.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain more Vitamin A, 5.6 times more Vitamin B2, 4.4 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Brussels Sprouts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Medium-grain White Rice enriched as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Medium-grain White Rice enriched vs Brussels Sprouts:

• 7 ounces of Cooked Medium-grain White Rice enriched have 4.7 times more Selenium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 14 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 13.4 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Brussels Sprouts contain similar levels of Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Medium-grain White Rice enriched have 3 times more Energy and 3.2 times more Carbohydrate than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 9.9 times more Omega 3, 12.7 times more Fiber and 1.4 times more Protein than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Cooked Medium-grain White Rice enriched as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.