Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	91% 118g	23% 30g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	0.13% 0.091g	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	% 0.045g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.45g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	31% 11.8g	38g per day for Men 19-50 years
Protein	23.6% 13g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	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	3.4% 13.6μg	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	0.3% 0.045mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	13.6% 1.1mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	35.6% 249mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Broccoli:

• Cooked parboiled Long-grain White Rice has 3.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin B2, 1.8 times more Vitamin B5, 21 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Broccoli:

• Cooked parboiled Long-grain White Rice has 1.4 times more Copper, 1.7 times more Manganese and 3.7 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 3 times more Iron, 2.3 times more Magnesium, 5.6 times more Potassium, 16.5 times more Sodium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 3.6 times more Energy and 3.9 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3, 15.5 times more Sugars and 2.9 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.