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

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Broccoli: 882g

Cooked Long-grain Brown Rice has 3.6 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Long-grain Brown Rice	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.88g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	60.4% 23g	38g per day for Men 19-50 years
Protein	12% 6.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	119% 1.54mg	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	5.5% 22μg	139% 556μg	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	875% 787mg	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	2.76% 0.41mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Broccoli	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	48% 0.43mg	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	17% 1.37mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	80.6% 1.85mg	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	36% 251mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	25.7% 14μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 6.1 times more Vitamin B2, 5.5 times more Vitamin B5, 5.1 times more Vitamin B6, 25.3 times more Vitamin B9, more Vitamin C, 16.6 times more Vitamin E and 1837.8 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Long-grain Brown Rice has 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 56.7 times more Calcium, 1.7 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 13.3 times more Potassium, 1.6 times more Selenium, 29.8 times more Sodium, 2.1 times more Zinc and 4.6 times more Water than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 300 calories:

• Cooked Long-grain Brown Rice has 2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fat, 1.6 times more Saturated Fat, 20.7 times more Omega 3, 25.6 times more Sugars, more Fructose, 5.9 times more Fiber and 3.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.