Comparing Nutrients in 1 kilogram Broccoli VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

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

Macro Nutrients

	Broccoli	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	11.7% 340kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.35% 0.74g	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	200% 261g	130g per day for Men 19-50 years
Sugars	23.4% 17g	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	23.7% 9g	38g per day for Men 19-50 years
Protein	50.4% 28g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked parboiled enriched Long-grain White 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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	120% 1.56mg	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	158% 630μg	203% 810μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	47% 470mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	77.8% 0.7mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	154% 3.54mg	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	94% 660mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24% 893g	19% 704g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Cooked parboiled enriched Long-grain White Rice:

• Raw Broccoli has 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.
• While Cooked parboiled enriched Long-grain White Rice contains 3 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Cooked parboiled enriched Long-grain White Rice:

• Raw Broccoli has 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.
• While Cooked parboiled enriched Long-grain White Rice contains 1.4 times more Copper, 2.5 times more Iron, 1.7 times more Manganese and 3.7 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked parboiled enriched Long-grain White Rice have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 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.
• While Cooked parboiled enriched Long-grain White Rice contains 3.6 times more Energy and 3.9 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked parboiled enriched Long-grain White Rice have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.