Comparing Nutrients in 1 pound Boiled Broccoli VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Boiled Broccoli	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.65% 0.28g	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	98% 128g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked enriched Regular Long-grain White Rice with Salt	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	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	34.8% 0.31mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	93% 2.14mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	116% 1733mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 405g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cooked enriched Regular Long-grain White Rice with Salt:

• Boiled and Drained Broccoli has more Vitamin A, 9.5 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and more Vitamin K than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 2.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cooked enriched Regular Long-grain White Rice with Salt:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus, 8.4 times more Potassium and 1.3 times more Water than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.8 times more Iron, 2.4 times more Manganese, 4.7 times more Selenium and 9.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 9.2 times more Omega 3, 27.8 times more Sugars and 8.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 3.7 times more Energy and 3.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.