Comparing Nutrients in 1 kilogram Boiled Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	12% 350kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	587% 763g	130g per day for Men 19-50 years
Sugars	19% 14g	9.1% 6.6g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 6.6g	g per day for Men 19-50 years
Fiber	87% 33g	95% 36g	38g per day for Men 19-50 years
Protein	42.5% 24g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	57.5% 230μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	336% 3.02mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 670mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	24% 893g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 235.2 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 14.7 times more Manganese, 4.6 times more Phosphorus, 10.7 times more Selenium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.5 times more Energy, 7.8 times more Fat, 7.5 times more Saturated Fat, 19 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.