Comparing Nutrients in 1 pound Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	57% 1656kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	39.4% 15g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Rice	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	26.5% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	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	3.33% 0.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	45.4% 3.63mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	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	45% 4.94mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Regular Long-grain White Rice has 2.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.5 times more Vitamin B2, 13.5 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Regular Long-grain White Rice 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 vs Boiled Broccoli:

• Raw Regular Long-grain White Rice has 3.6 times more Copper, 5.6 times more Manganese, 1.7 times more Phosphorus, 9.4 times more Selenium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 2.5 times more Potassium, 8.2 times more Sodium and 7.7 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Long-grain White Rice has 10.4 times more Energy, 11.1 times more Carbohydrate and 3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Omega 3, 11.6 times more Sugars and 2.5 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.