Prashanth Cheruku, M.Tech

Rice is a carbohydrate rich cereal and should be consumed in moderation especially by people with prediabetes and diabetes. 1 Cup of cooked white rice weighing 186 grams provides us about 242 Calories or 1010 kilojoules of energy.

On the other hand, 1 cup of cooked brown rice weighing 186 grams contains 208 Calories or 870 kilojoules of energy.

Brown rice is definitely superior to white rice from a nutritional perspective. We made a complete video explaining the differences in the nutrition facts of white rice and brown rice. I would suggest you watch it to learn more.

Spinach contains 2.86% protein. 1 Cup of this green leafy vegetable weighing 30 grams contains about 0.9 grams of protein. Since 91.4% of the total weight of spinach is occupied by water, all the other nutrients are present in smaller amounts.

1 package of 10-ounce spinach weighs 284 grams and it can provide us about 8 grams of protein. We can say that spinach is a poor to moderate source of protein.

Spinach is a green leafy vegetable rich in various vitamins and minerals. It belongs to a category of extremely low-calorie foods thanks to its very high moisture content.

100 grams of raw spinach contain as little as 23 Calories or 97 kilo Joules of energy. One package of 10 ounces of raw spinach weighing 284 grams provides us about 65.3 Calories (275 kJ) of energy.

Avocados fall under low to moderate calorie foods category. One cup of avocado cubes weighing 150 grams contain 240 Calories or 1000 kJ of energy.

Majority of these Calories are from the fat present in these fruits. One cup of these fruit cubes contain 22 grams of fat.

We made a full video explaining the complete nutrition facts and health benefits of avocados. I would suggest you to watch it to learn more.