Comparing Nutrients in 1 pound Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Rice	Broccoli	Recommended Dietary Allowance
Energy	57% 1656kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	23% 30g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	31% 11.8g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	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	26.5% 0.32mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	61% 0.79mg	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	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	3.33% 0.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	45.4% 3.63mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	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	45% 4.94mg	17% 1.86mg	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 Broccoli:

• Raw Regular Long-grain White Rice has 2.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, 7.9 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and 1016 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Regular 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 Rice vs Broccoli:

• Raw Regular Long-grain White Rice has 4.5 times more Copper, 5.2 times more Manganese, 1.7 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.7 times more Potassium, 6.6 times more Sodium and 7.7 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Raw 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 10.7 times more Energy, 12 times more Carbohydrate and 2.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3, 14.2 times more Sugars and 2 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.