Comparing Nutrients in 14 ounces Broccoli VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wild Rice	16%	3%	81%

Macro Nutrients

	Broccoli	Wild Rice	Recommended Dietary Allowance
Energy	4.65% 135kcal	49% 1417kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.8% 1.5g	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	229% 297g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	13.7% 9.92g	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	% 2.66g	g per day for Men 19-50 years
Fiber	27% 10.3g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	20% 11g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wild Rice	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	119% 1.55mg	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	94% 377μg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wild Rice	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	231% 2.08mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	229% 5.27mg	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	246% 1719mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.83% 30.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Raw Wild Rice.
• While Raw Wild Rice contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Wild Rice have similar amounts of Vitamin E per 14 oz.
• Both Raw Broccoli as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Wild Rice:

• Raw Broccoli has 2.2 times more Calcium, 4.7 times more Sodium and 11.5 times more Water than Raw Wild Rice.
• While Raw Wild Rice contains 10.7 times more Copper, 2.7 times more Iron, 8.4 times more Magnesium, 6.3 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Wild Rice have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Wild Rice contains 10.5 times more Energy, 2.9 times more Fat, 4.8 times more Omega 3, 7.7 times more Omega 6, 11.3 times more Carbohydrate, 1.5 times more Sugars, 2.4 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.