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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Short-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	5% 20μg	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	NA	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

	Cooked Short-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	25% 2mg	91% 7.3mg	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	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	47% 330mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains 3.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B6, 31.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-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 Cooked Short-grain White Rice vs Broccoli:

• Cooked Short-grain White Rice has 1.5 times more Copper and 1.7 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 47 times more Calcium, 3.7 times more Iron, 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.
• Both Cooked Short-grain White Rice and Raw Broccoli have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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