Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Prepared instant Long-grain White Rice, enriched:
Boiled and Drained Broccoli has more Vitamin A, 15.4 times more Vitamin B2, 11 times more Vitamin B5, 4 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
While Prepared instant Long-grain White Rice, enriched contains 3.1 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Prepared instant Long-grain White Rice, enriched have similar amounts of Vitamin B1 per 14 oz.
Both Boiled and Drained Broccoli as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Broccoli vs Prepared instant Long-grain White Rice, enriched:
Boiled and Drained Broccoli has 5 times more Calcium, 1.6 times more Copper, 4.2 times more Magnesium, 1.8 times more Phosphorus, 32.6 times more Potassium, 10.3 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
While Prepared instant Long-grain White Rice, enriched contains 2.6 times more Iron, 1.8 times more Manganese and 3 times more Selenium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Prepared instant Long-grain White Rice, enriched have similar amounts of Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Broccoli has more Omega 3, more Sugars, more Fructose and 5.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
While Prepared instant Long-grain White Rice, enriched contains 3.5 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Prepared instant Long-grain White Rice, enriched have similar amounts of Protein per 14 oz.
Both Boiled and Drained Broccoli as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.