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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Energy	4.5% 130kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	13% 0.17mg	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	0.75% 3μg	20.8% 83μg	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	22.4% 20mg	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	0.27% 0.04mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	1% 10mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	4.67% 0.042mg	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	2.5% 0.2mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	17% 0.4mg	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	6.14% 43mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2.5% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Regular Long-grain White Rice have 1.2 times more Vitamin B5 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 8.1 times more Vitamin B1, 9.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C, 40.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Regular Long-grain White Rice as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Regular Long-grain White Rice have 1.6 times more Copper and 7.5 times more Selenium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 10.8 times more Calcium, 10.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 5.6 times more Potassium, 33 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Broccoli Raab contain similar levels of Manganese per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Regular Long-grain White Rice have 5.9 times more Energy and 9.9 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 14.5 times more Omega 3 and 6.8 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Broccoli Raab offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Regular Long-grain White Rice as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.