Comparing Nutrients in 14 ounces Broccoli VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rice Flour	7%	4%	89%

Macro Nutrients

	Broccoli	Rice Flour	Recommended Dietary Allowance
Energy	4.65% 135kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	245% 318g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.66% 0.48g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rice Flour	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	133% 1.73mg	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	62.5% 250μg	3.97% 16μg	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	393% 354mg	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	20.6% 3.1mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rice Flour	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	57.3% 0.52mg	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	36.2% 2.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	207% 4.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	401% 181μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.28% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Rice Flour:

• Raw Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 15.8 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 1.9 times more Vitamin B1, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Rice Flour:

• Raw Broccoli has 4.7 times more Calcium, 2.1 times more Iron, 4.2 times more Potassium, more Sodium and 7.5 times more Water than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 2.7 times more Copper, 1.7 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 14.2 times more Sugars than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 10.8 times more Energy, 3.8 times more Fat, 3.4 times more Saturated Fat, 6.4 times more Omega 6, 12.1 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unenriched White Rice Flour have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.