Nutrition Comparison Tool
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Cooked Long Grain Brown Rice
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Cooked White Rice
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Cooked Cauliflower (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 1% DV 29 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 1% DV 0.56g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 2% DV 5.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 5% DV 2.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 10% DV 2.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 5% DV 2.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 2% DV 0.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 2% DV 19.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Cooked Cauliflower (Boiled, Drained) 1 cup (x1) 4% DV 176.1mg
Comparison Table

Table Legend

  1. Cooked Long Grain Brown Rice
  2. Cooked White Rice
  3. Cooked Cauliflower (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 202 158 124
Calories
(%DV)		 248
(12%)		 205
(10%)		 29
(1%)
Fat (g)
(%DV)		 2
(3%)		 0.44
(1%)		 0.56
(1%)
Protein (g)
(%DV)		 5.5
(11%)		 4.3
(9%)		 2.3
(5%)
Carbohydrate (g)
(%DV)		 51.7
(19%)		 44.5
(16%)		 5.1
(2%)
Sugars (g)
(%DV)		 0.48
(1%)		 0.08
(0%)		 2.6
(5%)
Fiber (g)
(%DV)		 3.2
(12%)		 0.63
(2%)		 2.9
(10%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.53
(3%)		 0.12
(1%)		 0.09
(0%)
Net-Carbs (g) 48.4
43.9
2.2
Trans Fatty Acids (g) 0
--
0
  Minerals
Food # 1 2 3
Weight (g) 202 158 124
Calcium (mg)
(%DV)		 6.1
(0%)		 15.8
(1%)		 19.8
(2%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 1.9
(11%)		 0.4
(2%)
Potassium, K (mg)
(%DV)		 173.7
(4%)		 55.3
(1%)		 176.1
(4%)
Magnesium (mg)
(%DV)		 78.8
(19%)		 19
(5%)		 11.2
(3%)
Phosphorus, P (mg)
(%DV)		 208.1
(17%)		 67.9
(5%)		 39.7
(3%)
Sodium (mg)
(%DV)		 8.1
(0%)		 1.6
(0%)		 18.6
(1%)
Zinc, Zn (mg)
(%DV)		 1.4
(13%)		 0.77
(7%)		 0.21
(2%)
Copper, Cu (mg)
(%DV)		 0.21
(24%)		 0.11
(12%)		 0.02
(2%)
Manganese (mg)
(%DV)		 2
(86%)		 0.75
(32%)		 0.16
(7%)
Selenium, Se (mcg)
(%DV)		 11.7
(21%)		 11.9
(22%)		 0.74
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 64.9
(2%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0.74
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 202 158 124
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 1.2
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 54.9
(61%)
Thiamin (B1) (mg)
(%DV)		 0.36
(30%)		 0.26
(21%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.02
(2%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 5.2
(32%)		 2.3
(15%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.77
(15%)		 0.62
(12%)		 0.63
(13%)
Vitamin B6 (mg)
(%DV)		 0.25
(15%)		 0.15
(9%)		 0.21
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 18.2
(5%)		 91.6
(23%)		 54.6
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 86.9
(22%)		 0
(0%)
Food Folate (mcg)
(%)		 18.2
(5%)		 4.7
(1%)		 54.6
(14%)
Folate DFE (mcg)
(%)		 18.2
(5%)		 153.3
(38%)		 54.6
(14%)
Choline (mg)
(%DV)		 18.6
(3%)		 3.3
(1%)		 48.5
(9%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 8.7
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0 14.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
36
Vitamin E (mg)
(%DV)		 0.34
(2%)		 0.06
(0%)		 0.09
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.4
(0%)		 0
(0%)		 17.1
(14%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 202 158 124
Water (g) 141.9
108.1
115.3
Ash (g) 0.89
0.65
0.74
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.59
2.73
-1.68
  Carbohydrates
Food # 1 2 3
Weight (g) 202 158 124
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.48
--
--
Glucose (Dextrose) (g) 0
--
--
Fructose (g) 0
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 50.1
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 202 158 124
Monounsaturated Fats (g) 0.745
0.139
0.04
Polyunsaturated Fats (g) 0.739
0.12
0.269
Omega 3s (g)
(%AI)		 0.022
(1%)		 0.021
(1%)		 0.207
(13%)
Omega 6s (g)
(%AI)		 0.717
(4%)		 0.098
(1%)		 0.062
(0%)
Omega 3 to Omega 6 Ratio 0.03
0.21
3.34
Omega 6 to Omega 3 Ratio 32.27
4.77
0.3
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.022
(1%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.717
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) 0
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.004
0
0
Capric Acid (10:0) (g) 0.03
0
0
Lauric Acid (12:0) (g) 0.004
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.018
0.003
0
Pentadecanoic Acid (15:0) (g) 0.004
--
--
Palmitic Acid (16:0) (g) 0.4
0.109
0.077
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.044
0.008
0.01
Arachidic Acid (20:0) (g) 0.008
--
--
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0.01
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.002
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) 0.002
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.737
0.137
0.04
c-Oleic Acid (18:1 cis) (g) 0.737
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.717
0.098
0.062
Conjugated Linoleic Acid (CLAs) (g) 0
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.022
0.021
0.207
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0
--
--
Trans Fats  
t-Polyenoic Fats (g) 0
--
--
t-Monoenoic Fats (g) 0
--
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
--
t-Oleic Acid (18:1 t) (g) 0
--
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 202 158 124
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 100
(14%)		 46
(7%)
Isoleucine (mg)
(%RDI)		 220
(16%)		 183
(13%)		 87
(6%)
Leucine (mg)
(%RDI)		 432
(16%)		 351
(13%)		 133
(5%)
Lysine (mg)
(%RDI)		 200
(10%)		 153
(7%)		 123
(6%)
Methionine (mg)
(%RDI)		 117
(16%)		 100
(14%)		 32
(4%)
Phenylalanine (mg)
(%RDI)		 269
(31%)		 228
(26%)		 82
(9%)
Threonine (mg)
(%RDI)		 192
(18%)		 152
(14%)		 83
(8%)
Tryptophan (mg)
(%RDI)		 67
(24%)		 49
(17%)		 30
(11%)
Valine (mg)
(%RDI)		 305
(17%)		 259
(14%)		 114
(6%)
Conditional  
Arginine (mg) 396
354
110
Cystine (mg)
(%RDI)		 63
(22%)		 87
(30%)		 26
(9%)
Glycine (mg) 257
193
73
Proline (mg) 244
201
98
Tyrosine (mg)
(%RDI)		 196
(22%)		 142
(16%)		 50
(6%)
Non-Essential  
Alanine (mg) 305
246
120
Aspartic acid (mg) 489
400
268
Betaine (mg) 1
0.47
0.12
Glutamic acid (mg) 1063
828
304
Hydroxyproline (mg) --
--
--
Serine (mg) 271
223
119
Data Source
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Cauliflower (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.