Comparing Nutrients in 1 pound Rice Bran VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Rice Bran	Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	24.7% 0.22mg	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	1051% 84mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	17% 1.86mg	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 Broccoli:

• Crude Rice Bran has 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.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Crude Rice Bran as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice Bran vs Broccoli:

• Crude Rice Bran has 1.2 times more Calcium, 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.
• While Raw Broccoli contains 6.6 times more Sodium and 14.6 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 1 pound:

• Crude Rice Bran has 9.3 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.
• While Raw Broccoli contains 1.9 times more Sugars than Crude Rice Bran.
• Both Crude Rice Bran as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.