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

Macros Ratio

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

Macro Nutrients

	Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	11.7% 340kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.4% 0.41g	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	221% 287g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Short-grain White Rice enriched	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	45.4% 0.59mg	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	148% 590μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	47% 470mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	80% 0.72mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	155% 3.57mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 893g	18.5% 685g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 7.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 47 times more Calcium, 2.6 times more Magnesium, 2 times more Phosphorus, 12.2 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.5 times more Copper, 2 times more Iron, 1.7 times more Manganese and 3 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 7 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3.8 times more Energy and 4.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.