Comparing Nutrients in 14 ounces Raw Unenriched Glutinous White Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	50.6% 1469kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	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	249% 324g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	48.3% 27g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	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	6.95% 27.8μg	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	NA	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

	Raw Unenriched Glutinous White Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	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	79.4% 6.35mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	33.5% 0.77mg	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	40.3% 282mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Unenriched Glutinous White Rice vs Boiled Broccoli:

• Raw Unenriched Glutinous White Rice have 2.9 times more Vitamin B1, 3.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B6, 15.4 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice 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 Raw Unenriched Glutinous White Rice vs Boiled Broccoli:

• Raw Unenriched Glutinous White Rice have 2.8 times more Copper, 2.4 times more Iron, 5 times more Manganese, 9.4 times more Selenium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 3.8 times more Potassium, 5.9 times more Sodium and 8.5 times more Water than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Boiled and Drained Broccoli have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Unenriched Glutinous White Rice have 10.6 times more Energy, 3.7 times more Omega 6, 11.4 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.9 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Unenriched Glutinous White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.