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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	11.7% 340kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	587% 763g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 6.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	95% 36g	38g per day for Men 19-50 years
Protein	50.4% 28g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	47% 470mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	336% 3.02mg	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	91% 7.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs Long-grain Brown Rice:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 169.3 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7.6 times more Vitamin B1, 10.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw 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 Broccoli vs Long-grain Brown Rice:

• Raw Broccoli has 5.2 times more Calcium, 1.3 times more Potassium, 6.6 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.2 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 13.6 times more Manganese, 4.7 times more Phosphorus, 6.8 times more Selenium and 5.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2 times more Omega 3 and 2.6 times more Sugars than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.8 times more Energy, 8.6 times more Fat, 5.2 times more Saturated Fat, 19.8 times more Omega 6, 11.5 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.