Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	23% 13g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	33.6% 0.44mg	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	115% 458μg	35.2% 141μg	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	81.6% 73.4mg	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	NA	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	16.5% 0.15mg	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	105% 8.4mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	32.8% 0.75mg	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	27% 189mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Enriched Short-grain White Rice vs Cooked Broccoli Raab:

• 7 ounces of Raw Enriched Short-grain White Rice have 3.3 times more Vitamin B1, 2 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 7 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Enriched Short-grain White Rice vs Cooked Broccoli Raab:

• 7 ounces of Raw Enriched Short-grain White Rice have 2.8 times more Copper, 3.3 times more Iron, 2.7 times more Manganese, 11.6 times more Selenium and 2 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 4.5 times more Potassium, 56 times more Sodium and 6.9 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Cooked Broccoli Raab contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Enriched Short-grain White Rice have 14.3 times more Energy, 25.4 times more Carbohydrate and 1.7 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 8.4 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Cooked Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Enriched Short-grain White Rice as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.