Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.91% 0.66g	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	0.33% 0.24g	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	% 0.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.66g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.8% 71μg	5.75% 23μg	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	41% 37mg	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	17% 2.53mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	33.6% 0.3mg	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	16% 1.27mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.7% 82mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Long-grain Brown Rice:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B9, more Vitamin C, 4.2 times more Vitamin E and 426.7 times more Vitamin K than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 3.2 times more Vitamin B1, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Broccoli Raab.
• 100 grams of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Long-grain Brown Rice:

• 100 grams of Cooked Broccoli Raab have 13.1 times more Calcium, 1.4 times more Potassium, 11.2 times more Sodium and 7.7 times more Water than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 4 times more Copper, 4.3 times more Magnesium, 7.5 times more Manganese, 3.8 times more Phosphorus, 13.2 times more Selenium and 3.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Long-grain Brown Rice contain similar levels of Iron per 100 grams.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 6.3 times more Omega 3 than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 14.7 times more Energy, 6.2 times more Fat, 31.2 times more Omega 6, 24.4 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6