Comparing Nutrients in 100 calories Broccoli VS Cooked Medium-grain White Rice enriched

Weight per 100 calories

• Broccoli: 294g
• Cooked Medium-grain White Rice enriched: 77g

Cooked Medium-grain White Rice enriched has 3.8 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	17% 22g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	2.76% 2g	NA	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	15% 8.3g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	2.96% 0.038mg	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	46.3% 185μg	11% 44.6μg	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	292% 262mg	0% 0mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14% 138mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	3.25% 0.029mg	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	27% 2.15mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	12.6% 0.29mg	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	27.7% 194mg	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	7.1% 263g	1.43% 52.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Cooked Medium-grain White Rice enriched:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B1, 28 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 13.4 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Raw Broccoli as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Cooked Medium-grain White Rice enriched:

• Raw Broccoli has 59.9 times more Calcium, 4.9 times more Copper, 1.9 times more Iron, 6.2 times more Magnesium, 2.1 times more Manganese, 6.8 times more Phosphorus, 41.7 times more Potassium, 1.3 times more Selenium, more Sodium, 3.7 times more Zinc and 5 times more Water than Cooked Medium-grain White Rice enriched.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 6.7 times more Fat, 7.6 times more Saturated Fat, 24.1 times more Omega 3, 33.1 times more Fiber and 4.5 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Raw Broccoli and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.