Comparing Nutrients in 1 pound Rice Bran VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice Bran	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.4% 1433kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	25% 32.6g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	8.7% 6.3g	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	1.25% 0.91g	4.63% 3.36g	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	% 0.91g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.36g	g per day for Men 19-50 years
Fiber	251% 95g	39.4% 15g	38g per day for Men 19-50 years
Protein	108% 60.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1041% 12.5mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	69.8% 0.91mg	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	122% 490μg	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	0% 0mg	327% 294mg	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	149% 22.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	1051% 84mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	38.3% 0.88mg	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	1087% 7607mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.75% 28g	11% 405g	3700g per day for Men 19-50 years

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

• Crude Rice Bran has 43.7 times more Vitamin B1, 2.3 times more Vitamin B2, 61.5 times more Vitamin B3, 12 times more Vitamin B5, 20.4 times more Vitamin B6 and 3.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice Bran vs Boiled Broccoli:

• Crude Rice Bran has 1.4 times more Calcium, 11.9 times more Copper, 27.7 times more Iron, 37.2 times more Magnesium, 73.2 times more Manganese, 25 times more Phosphorus, 5.1 times more Potassium, 9.8 times more Selenium and 13.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium and 14.6 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 1 pound:

• Crude Rice Bran has 9 times more Energy, 50.9 times more Fat, 52.8 times more Saturated Fat, 2.7 times more Omega 3, 140.1 times more Omega 6, 6.9 times more Carbohydrate, 6.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Sugars and 3.7 times more Fructose than Crude Rice Bran.
• Both Crude Rice Bran as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.