Comparing Nutrients in 5 ounces Boiled Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	83% 108g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.3% 0.94g	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	1.45% 1.05g	0% 0g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.94g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	8.15% 32.6μg	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	102% 92mg	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	13.7% 2.06mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 235.2 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 14.7 times more Manganese, 4.6 times more Phosphorus, 10.7 times more Selenium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.5 times more Energy, 7.8 times more Fat, 7.5 times more Saturated Fat, 19 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.