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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	51% 1484kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	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	7.12% 1.2g	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	247% 321g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 0.44g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	53.2% 30g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dry 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	199% 2.4mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	255% 1020μg	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	0.79% 0.12mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	165% 13.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	86.7% 607mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	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	37% 4.05mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.06% 39g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 8.5 times more Vitamin B1, 7.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.3 times more Vitamin B2, more Vitamin C, 26 times more Vitamin E and 1016 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Dry 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 Dry parboiled enriched Long-grain White Rice vs Broccoli:

• Dry parboiled enriched Long-grain White Rice has 1.5 times more Calcium, 5.8 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 8 times more Selenium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium, 16.5 times more Sodium and 9.1 times more Water than Dry parboiled enriched Long-grain White Rice.

Comparison of macro-nutrients per 14 ounces:

• Dry parboiled enriched Long-grain White Rice has 11 times more Energy, 2.8 times more Fat, 6.2 times more Omega 6, 12.2 times more Carbohydrate and 2.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3, 5.2 times more Sugars and 1.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.