Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	38.6% 1120kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	41.4% 23g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	154% 2mg	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	10% 40μg	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	66.3% 5.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	84.3% 1.94mg	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	110% 770mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	19.7% 730g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Brown Rice vs Boiled Broccoli:

• Cooked Medium-grain Brown Rice has 1.6 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 10.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Brown Rice vs Boiled Broccoli:

• Cooked Medium-grain Brown Rice has 1.3 times more Copper, 2.1 times more Magnesium, 5.7 times more Manganese and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 1.3 times more Iron, 3.7 times more Potassium and 41 times more Sodium than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Medium-grain Brown Rice has 3.2 times more Energy, 5.5 times more Omega 6 and 3.3 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3 and 1.8 times more Fiber than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Cooked Medium-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.