Comparing Nutrients in 14 ounces Boiled Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	233% 303g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	3.6% 2.6g	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	4.05% 2.94g	0% 0g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	17% 9.45g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	23% 91μg	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	286% 258mg	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	38.4% 5.75mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	16% 159mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 235.2 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 14.7 times more Manganese, 4.6 times more Phosphorus, 10.7 times more Selenium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.5 times more Energy, 7.8 times more Fat, 7.5 times more Saturated Fat, 19 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.