Comparing Nutrients in 300 calories Chinese restaurant steamed white Rice VS Broccoli

Weight per 300 calories

• Chinese restaurant steamed white Rice: 199g
• Broccoli: 882g

Chinese restaurant steamed white Rice has 4.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	NA	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	60.4% 23g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	2.5% 9.93μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.93mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	9.7% 0.77mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	2.37% 9.93mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	9.37% 65.6mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.93mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.36% 124g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chinese restaurant steamed white Rice vs Broccoli:

• Raw Broccoli contains 19.7 times more Vitamin B1, 34.6 times more Vitamin B2, 5 times more Vitamin B3, 35.3 times more Vitamin B6 and 56 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 300 calories for Chinese restaurant steamed white Rice vs Broccoli:

• Raw Broccoli contains 41.7 times more Calcium, 4.5 times more Copper, 8.3 times more Iron, 18.7 times more Magnesium, 2.1 times more Manganese, 8.9 times more Phosphorus, 70.2 times more Potassium, 29.3 times more Sodium, 2.7 times more Zinc and 6.3 times more Water than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains 6.1 times more Fat, 12.8 times more Fiber and 3.9 times more Protein than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Chinese restaurant steamed white Rice as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.