Comparing Nutrients in 1 pound Broccoli VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rice Bran	12%	43%	45%

Macro Nutrients

	Broccoli	Rice Bran	Recommended Dietary Allowance
Energy	5.3% 154kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	97% 95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	59% 19g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	89.6% 1.43g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	191% 32.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	173% 225g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	5.63% 4.1g	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	4.25% 3.1g	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.27g	g per day for Men 19-50 years
Fiber	31% 11.8g	251% 95g	38g per day for Men 19-50 years
Protein	23% 12.8g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	1041% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	964% 154mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	670% 33.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	1420% 18.5mg	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	71.4% 286μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	21.3% 213mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	367% 3.3mg	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	41.4% 3.3mg	1051% 84mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	843% 3543mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	2802% 64.5mg	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	42.8% 299mg	1087% 7607mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	198% 6736mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	129% 70.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	11% 405g	0.75% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Rice Bran:

• Raw Broccoli has more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 38.8 times more Vitamin B1, 2.4 times more Vitamin B2, 53.2 times more Vitamin B3, 12.9 times more Vitamin B5, 23.3 times more Vitamin B6 and 6.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crude Rice Bran have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Rice Bran:

• Raw Broccoli has 6.6 times more Sodium and 14.6 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 14.9 times more Copper, 25.4 times more Iron, 37.2 times more Magnesium, 67.7 times more Manganese, 25.4 times more Phosphorus, 4.7 times more Potassium, 6.2 times more Selenium and 14.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crude Rice Bran have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.9 times more Sugars than Crude Rice Bran.
• While Crude Rice Bran contains 9.3 times more Energy, 56.4 times more Fat, 36.6 times more Saturated Fat, 5 times more Omega 3, 145.8 times more Omega 6, 7.5 times more Carbohydrate, 8.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crude Rice Bran have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.