Comparing Nutrients in 1 pound UNCLE BEN'S Dry Parboiled Brown Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.2g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	21.6% 3.68g	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	275% 357g	23% 30g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.45g	g per day for Men 19-50 years
Fiber	41.8% 16g	31% 11.8g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	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	105% 1.26mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.06mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	16% 63.5μg	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	2.72% 0.41mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	65.8% 5.26mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	178% 1247mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	29.2% 993mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	208% 114μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UNCLE BEN'S Dry Parboiled Brown Rice vs Broccoli:

• UNCLE BEN'S Dry Parboiled Brown Rice has 3.9 times more Vitamin B1, 7.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B2, 4.5 times more Vitamin B9, more Vitamin C, 8.7 times more Vitamin E and 112.9 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for UNCLE BEN'S Dry Parboiled Brown Rice vs Broccoli:

• UNCLE BEN'S Dry Parboiled Brown Rice has 6.7 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 14.2 times more Manganese, 4.2 times more Phosphorus, 10.1 times more Selenium and 4.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 1.4 times more Potassium, 5.5 times more Sodium and 9.1 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.

Comparison of macro-nutrients per 1 pound:

• UNCLE BEN'S Dry Parboiled Brown Rice has 10.9 times more Energy, 7.4 times more Fat, 4.2 times more Saturated Fat, 16.6 times more Omega 6, 11.8 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3 and 3.4 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.