Comparing Nutrients in 300 calories Boiled Broccoli VS Long-grain Brown Rice

Weight per 300 calories

• Boiled Broccoli: 857g
• Long-grain Brown Rice: 81.7g

Raw Long-grain Brown Rice has 10.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	48% 62.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.74% 0.54g	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	8.75% 6.34g	0% 0g	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	% 4.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.54g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	231% 926μg	4.7% 19μg	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	618% 556mg	0% 0mg	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	83% 12.4mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	34.3% 343mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 574mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.26% 9.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 1.2 times more Vitamin B1, 13.6 times more Vitamin B2, 6.1 times more Vitamin B5, 4.4 times more Vitamin B6, 49.2 times more Vitamin B9, more Vitamin C, 25.3 times more Vitamin E and 2465.9 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 46.6 times more Calcium, 2.1 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 12.3 times more Potassium, 86 times more Sodium, 2.2 times more Zinc and 79.3 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.4 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.3 times more Fat, 39 times more Omega 3, 22.1 times more Sugars, more Fructose, 9.6 times more Fiber and 3.3 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.8 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.