Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	124% 3600kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	118% 66g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	135% 1.75mg	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	578% 2310μg	158% 630μg	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	991% 892mg	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	7.33% 1.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	54.4% 0.49mg	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	545% 43.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	91% 2.1mg	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	154% 1080mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Broccoli:

• Enriched Medium-grain White Rice has 8.1 times more Vitamin B1, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, more Vitamin C and 7.1 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Enriched Medium-grain White Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enriched Medium-grain White Rice vs Broccoli:

• Enriched Medium-grain White Rice has 2.2 times more Copper, 6 times more Iron, 1.7 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 3.7 times more Potassium, 33 times more Sodium and 6.9 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 10.6 times more Energy, 11.9 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 and 1.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.