Comparing Nutrients in 1 pound Boiled Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Boiled Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	5.47% 159kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.9% 0.66g	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	279% 363g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	0.75% 0.54g	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	% 0.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Regular Long-grain White Rice	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	18% 181mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	111% 1mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	215% 4.94mg	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	43.4% 304mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 405g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Enriched Regular Long-grain White Rice:

• Boiled and Drained Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 1.2 times more Vitamin B6, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 9.1 times more Vitamin B1, 7.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Enriched Regular Long-grain White Rice:

• Boiled and Drained Broccoli has 1.4 times more Calcium, 2.5 times more Potassium, 8.2 times more Sodium and 7.7 times more Water than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 3.6 times more Copper, 6.4 times more Iron, 5.6 times more Manganese, 1.7 times more Phosphorus, 9.4 times more Selenium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Enriched Regular Long-grain White Rice have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.8 times more Omega 3, 11.6 times more Sugars, 37 times more Fructose and 2.5 times more Fiber than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 10.4 times more Energy, 11.1 times more Carbohydrate and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Enriched Regular Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.