Comparing Nutrients in 100 grams Prepared instant Long-grain White Rice, enriched VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	4.28% 124kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	0% 0g	0.86% 0.62g	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% 0g	0.33% 0.24g	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	% 0g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.15g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	17% 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	17.5% 70μg	17.8% 71μg	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	41% 37mg	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	0.067% 0.01mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.8% 8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8.33% 0.075mg	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	22% 1.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	16.5% 0.38mg	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	5.3% 37mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Prepared instant Long-grain White Rice, enriched vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain more Vitamin A, 2.3 times more Vitamin B1, 17.5 times more Vitamin B2, 8 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C, 253 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Prepared instant Long-grain White Rice, enriched vs Cooked Broccoli Raab:

• 100 grams of Prepared instant Long-grain White Rice, enriched have 1.4 times more Iron and 3.7 times more Selenium than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 14.8 times more Calcium, 2 times more Copper, 5.4 times more Magnesium, 2.2 times more Phosphorus, 38.1 times more Potassium, 14 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Broccoli Raab contain similar levels of Manganese and Zinc per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Prepared instant Long-grain White Rice, enriched have 5 times more Energy and 8.6 times more Carbohydrate than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Omega 3, 4.7 times more Fiber and 1.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 100 grams of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.