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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	4.65% 135kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	87.7% 114g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	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	NA	38g per day for Men 19-50 years
Protein	20% 11g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Short-grain White Rice enriched	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	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	18.7% 187mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	31.8% 0.29mg	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	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	36.2% 0.83mg	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	37.4% 262mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	54% 29.8μg	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	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.35% 272g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 7.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B9 per 14 oz.
• Both Raw 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 Broccoli vs Cooked Short-grain White Rice enriched:

• Raw Broccoli has 47 times more Calcium, 2.6 times more Magnesium, 2 times more Phosphorus, 12.2 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 1.5 times more Copper, 2 times more Iron, 1.7 times more Manganese and 3 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 7 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3.8 times more Energy and 4.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Protein per 14 oz.
• Both Raw Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.