Comparing Nutrients in 1 pound Boiled Broccoli VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Boiled Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	5.47% 159kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	287% 373g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	0.31% 0.23g	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	4.63% 3.36g	0.13% 0.091g	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	% 2.22g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.091g	g per day for Men 19-50 years
Fiber	39.4% 15g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	42.6% 0.55mg	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	122% 490μg	312% 1247μg	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	327% 294mg	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	44% 6.58mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	18% 181mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	194% 4.47mg	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	43.4% 304mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 405g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Dry instant Long-grain White Rice, enriched:

• Boiled and Drained Broccoli has more Vitamin A, 4.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C, 36.3 times more Vitamin E and 1411 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 14.7 times more Vitamin B1, 12.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Dry instant Long-grain White Rice, enriched:

• Boiled and Drained Broccoli has 1.8 times more Calcium, 1.5 times more Magnesium, 10.9 times more Potassium, 4.1 times more Sodium and 10.7 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.9 times more Copper, 9.4 times more Iron, 5.1 times more Manganese, 1.8 times more Phosphorus, 23.3 times more Selenium and 3.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 7 times more Omega 3, 27.8 times more Sugars, 37 times more Fructose and 1.7 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 10.9 times more Energy, 4 times more Omega 6, 11.5 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.