Comparing Nutrients in 14 ounces Raw Enriched Short-grain White Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	49% 1421kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	242% 314g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	27% 10.3g	38g per day for Men 19-50 years
Protein	46% 25.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-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	187% 2.24mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	229% 917μg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	210% 16.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	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	54% 377mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.43% 52.7g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Enriched Short-grain White Rice vs Broccoli:

• Raw Enriched Short-grain White Rice has 8 times more Vitamin B1, 6.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Enriched Short-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 Raw Enriched Short-grain White Rice vs Broccoli:

• Raw Enriched Short-grain White Rice has 4.3 times more Copper, 5.8 times more Iron, 4.9 times more Manganese, 1.4 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 4.2 times more Potassium, 33 times more Sodium and 6.7 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Enriched Short-grain White Rice has 10.5 times more Energy, 11.9 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Enriched Short-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.