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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Short-grain White Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	45% 1300kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	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	NA	87% 33g	38g per day for Men 19-50 years
Protein	42% 23.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	5% 20μg	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 Short-grain White Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	25% 2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 3.2 times more Vitamin B1, 7.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 54 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White 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 Short-grain White Rice vs Boiled Broccoli:

• Cooked Short-grain White Rice has 1.8 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40 times more Calcium, 3.4 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 11.3 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Boiled and Drained Broccoli have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Short-grain White Rice has 3.7 times more Energy and 4 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Boiled and Drained Broccoli have similar amounts of Protein per 1 kg.
• Both Cooked Short-grain White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.