Comparing Nutrients in 14 ounces Boiled Broccoli VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Boiled Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	4.8% 139kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.96% 0.16g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	17% 9.45g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Short-grain White Rice enriched	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	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	18% 0.23mg	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	107% 429μg	58.5% 234μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16% 159mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	31.8% 0.29mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	61.6% 1.4mg	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	38% 266mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cooked Short-grain White Rice enriched:

• Boiled and Drained Broccoli has more Vitamin A, 7.7 times more Vitamin B2, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked Short-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 Cooked Short-grain White Rice enriched:

• Boiled and Drained Broccoli has 40 times more Calcium, 2.6 times more Magnesium, 2 times more Phosphorus, 11.3 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.2 times more Iron, 1.8 times more Manganese and 4.7 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 13.2 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3.7 times more Energy and 4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.