Comparing Nutrients in 14 ounces Brown Rice Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Brown Rice Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.7% 1441kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 304g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	48% 18.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.92mg	61% 0.79mg	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	16% 63.5μg	107% 429μg	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	0% 0mg	286% 258mg	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	16% 2.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	98% 7.86mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	496% 223μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	70% 38.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.3% 47.5g	9.57% 354g	3700g per day for Men 19-50 years

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

• Brown Rice Flour has 7 times more Vitamin B1, 11.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 6.8 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin E than Brown Rice Flour.
• Both Brown Rice Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brown Rice Flour vs Boiled Broccoli:

• Brown Rice Flour has 3.8 times more Copper, 3 times more Iron, 5.3 times more Magnesium, 20.7 times more Manganese, 5 times more Phosphorus, 6.1 times more Selenium and 5.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 5.1 times more Sodium and 7.5 times more Water than Brown Rice Flour.
• Both Brown Rice Flour and Boiled and Drained Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Brown Rice Flour has 10.4 times more Energy, 6.8 times more Fat, 7.1 times more Saturated Fat, 18.7 times more Omega 6, 10.7 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 2.1 times more Sugars than Brown Rice Flour.
• Both Brown Rice Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.