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Comparing Nutrients in 14 ounces Wild RiceVS Broccoli

Macros Ratio

Protein Fat Carbs

Wild Rice
16%
3%
81%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

49%1417kcal
Energy
4.65%135kcal
1417 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.4%4.3g
Fat
1.5%1.47g
4.3 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.93%0.62g
Saturated Fat
1.4%0.45g
0.62 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.4%1.2g
Omega 3
15.6%0.25g
1.2 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.8%1.5g
Omega 6
1.14%0.19g
1.5 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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229%297g
Carbohydrate
20.3%26.4g
297 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.7%9.92g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.92 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.66g
Sucrose
%0.4g
2.66 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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64.8%24.6g
Fiber
27%10.3g
24.6 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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104%58.5g
Protein
20%11g
58.5 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
3.97 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38%0.46mg
Vitamin B1
23.5%0.28mg
Thiamine
0.46 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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80%1.04mg
Vitamin B2
35.7%0.46mg
Riboflavin
1.04 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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167%26.7mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
26.7 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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85%4.25mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
4.25 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.55mg
Vitamin B6
53.4%0.69mg
Pyridoxine
1.55 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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94%377μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
377 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
393%354mg
Ascorbic acid
0 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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21.7%3.25mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
3.25 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.3%7.54μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
7.54 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.33%83.3mg
Calcium
18.7%187mg
83.3 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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231%2.08mg
Copper
21.6%0.19mg
2.08 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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97%7.78mg
Iron
36.2%2.9mg
7.78 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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167%703mg
Magnesium
20%83.3mg
703 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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229%5.27mg
Manganese
36.2%0.83mg
5.27 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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246%1719mg
Phosphorus
37.4%262mg
1719 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50%1695mg
Potassium
37%1254mg
1695 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg
Selenium
18%9.92μg
11 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.85%27.8mg
Sodium
8.73%131mg
27.8 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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215%23.7mg
Zinc
14.8%1.63mg
23.7 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.83%30.8g
Water
9.58%354g
30.8 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Wild Rice vs Broccoli:
Comparing minerals per 14 ounces for Wild Rice vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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