Comparing Nutrients in 500 calories UNCLE BENS Cooked Parboiled Brown Rice VS Boiled Broccoli

Weight per 500 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 340g
• Boiled Broccoli: 1429g

UNCLE BENS Cooked Parboiled Brown Rice have 4.2 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - UNCLE BENS Cooked Parboiled Brown Rice or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	79% 103g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 1.14g	g per day for Men 19-50 years
Fiber	15.2% 5.8g	124% 47g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.47mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	220% 2.86mg	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	3.4% 13.6μg	386% 1543μg	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	1030% 927mg	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	0% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	48.8% 0.44mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	22.5% 1.8mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	169% 3.88mg	120% 2.77mg	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	46.6% 327mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	5.9% 219g	34.5% 1275g	3700g per day for Men 19-50 years

UNCLE BENS Cooked Parboiled Brown Rice VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - UNCLE BENS Cooked Parboiled Brown Rice or Boiled Broccoli?

Lets compare vitamin content per 500 calories of UNCLE BENS Cooked Parboiled Brown Rice vs Boiled Broccoli:

• 500 kcal of Boiled and Drained Broccoli contain 2.7 times more Vitamin B1, 7.4 times more Vitamin B2, 9.4 times more Vitamin B5, 7.6 times more Vitamin B6, 113.4 times more Vitamin B9, more Vitamin E and 1481.6 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Boiled Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 500 calories for UNCLE BENS Cooked Parboiled Brown Rice vs Boiled Broccoli:

• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice have 1.4 times more Manganese and 1.4 times more Selenium than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 56 times more Calcium, 2 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 2.9 times more Phosphorus, 20.2 times more Potassium, 43.1 times more Sodium, 2.5 times more Zinc and 5.8 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Broccoli contain 62.5 times more Omega 3, 38.9 times more Sugars, more Fructose, 8.2 times more Fiber and 3.2 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 500 calories.