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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	5.3% 154kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	287% 373g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 0.091g	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	89.2% 0.8mg	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	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	41.4% 0.95mg	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	42.8% 299mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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 Broccoli vs Dry instant Long-grain White Rice, enriched:

• Raw Broccoli has more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C, 19.5 times more Vitamin E and 1016 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 13 times more Vitamin B1, 11 times more Vitamin B3 and 4.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw 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 Broccoli vs Dry instant Long-grain White Rice, enriched:

• Raw Broccoli has 2.1 times more Calcium, 1.5 times more Magnesium, 11.7 times more Potassium, 3.3 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 3.6 times more Copper, 8.6 times more Iron, 4.7 times more Manganese, 1.8 times more Phosphorus, 14.9 times more Selenium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.7 times more Omega 3, 34 times more Sugars and 1.4 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 11.2 times more Energy, 4.1 times more Omega 6, 12.4 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.