Comparing Nutrients in 500 calories Boiled Broccoli VS Brown Rice Flour

Weight per 500 calories

• Boiled Broccoli: 1429g
• Brown Rice Flour: 138g

Brown Rice Flour has 10.4 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 500 calories - Boiled Broccoli or Brown Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Boiled Broccoli	Brown Rice Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	7.73% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81% 105g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.25% 0.91g	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	14.6% 10.6g	NA	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	16.7% 6.34g	38g per day for Men 19-50 years
Protein	60.7% 34g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	8.48% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	78% 1mg	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	386% 1543μg	5.5% 22μg	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	1030% 927mg	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	138% 20.7mg	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Brown Rice Flour	Recommended Dietary Allowance
Calcium	57% 571mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	35.2% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	240% 5.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	172% 77.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 957mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Brown Rice Flour:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B1, 15.9 times more Vitamin B2, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 70 times more Vitamin B9, more Vitamin C and 25.1 times more Vitamin E than Brown Rice Flour.
• Both Boiled and Drained Broccoli and Brown Rice Flour have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Brown Rice Flour:

• Boiled and Drained Broccoli has 37.7 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 10.5 times more Potassium, 1.7 times more Selenium, 53.2 times more Sodium, 1.9 times more Zinc and 77.3 times more Water than Brown Rice Flour.
• While Brown Rice Flour contains 2 times more Manganese than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 1.5 times more Fat, 29.4 times more Omega 3, 21.8 times more Sugars, 7.4 times more Fiber and 3.4 times more Protein than Brown Rice Flour.
• While Brown Rice Flour contains 1.8 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Brown Rice Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Brown Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.