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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	17% 488kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	9.3% 6.75g	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	0.11% 0.079g	3.72% 2.7g	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	% 0.04g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	27% 10.3g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	53.4% 0.69mg	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	80.4% 321μg	62.5% 250μg	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	393% 354mg	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	0.26% 0.04mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	21.6% 0.19mg	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	89.8% 7.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	36.2% 0.83mg	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	31% 218mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.55% 279g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cooked parboiled enriched Long-grain White Rice has 3 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 6.2 times more Vitamin B2, 1.8 times more Vitamin B5, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked parboiled enriched Long-grain White Rice vs Broccoli:

• Cooked parboiled enriched Long-grain White Rice has 1.4 times more Copper, 2.5 times more Iron, 1.7 times more Manganese and 3.7 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 2.3 times more Magnesium, 5.6 times more Potassium, 16.5 times more Sodium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw Broccoli have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked parboiled enriched Long-grain White Rice has 3.6 times more Energy and 3.9 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3, 15.5 times more Sugars and 2.9 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.