Comparing Nutrients in 500 calories Dry parboiled Long-grain White Rice VS Boiled Broccoli

Weight per 500 calories

• Dry parboiled Long-grain White Rice: 134g
• Boiled Broccoli: 1429g

Dry parboiled Long-grain White Rice has 10.7 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dry parboiled Long-grain White Rice or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.38g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	79% 103g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	0.037% 0.027g	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	% 0.15g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 1.14g	g per day for Men 19-50 years
Fiber	6.33% 2.4g	124% 47g	38g per day for Men 19-50 years
Protein	18% 10g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White 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	25% 0.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.14% 0.067mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.5% 0.6mg	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	2.67% 10.7μg	386% 1543μg	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	1030% 927mg	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	0.27% 0.04mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.5% 95mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	12.4% 0.99mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	29.2% 205mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	6.84% 233mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.36% 13g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry parboiled Long-grain White Rice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3 times more Vitamin B1, 26.3 times more Vitamin B2, 9.8 times more Vitamin B5, 4.7 times more Vitamin B6, 144.3 times more Vitamin B9, more Vitamin C, 516.5 times more Vitamin E and 15077.5 times more Vitamin K than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry parboiled Long-grain White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry parboiled Long-grain White Rice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 6 times more Calcium, 2.3 times more Copper, 9.7 times more Iron, 8.3 times more Magnesium, 2 times more Manganese, 4.7 times more Phosphorus, 18 times more Potassium, 219.1 times more Sodium, 4.7 times more Zinc and 96.7 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 4.3 times more Fat, 74.8 times more Omega 3, 45 times more Sugars, 395.4 times more Fructose, 19.6 times more Fiber and 3.4 times more Protein than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry parboiled Long-grain White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.