Comparing Nutrients in 1 pound Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	5.3% 154kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	266% 346g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 3g	g per day for Men 19-50 years
Fiber	31% 11.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	23% 12.8g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Long-grain Brown Rice	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	26% 104μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	152% 1.37mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	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	202% 1411mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	141% 77.6μg	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	88% 9.66mg	11mg per day for Men 19-50 years
Water	11% 405g	1.45% 53.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Long-grain Brown Rice:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 169.3 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7.6 times more Vitamin B1, 10.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Long-grain Brown Rice:

• Raw Broccoli has 5.2 times more Calcium, 1.3 times more Potassium, 6.6 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 6.2 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 13.6 times more Manganese, 4.7 times more Phosphorus, 6.8 times more Selenium and 5.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 2 times more Omega 3 and 2.6 times more Sugars than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.8 times more Energy, 8.6 times more Fat, 5.2 times more Saturated Fat, 19.8 times more Omega 6, 11.5 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.