Comparing Nutrients in 5 ounces Boiled Broccoli VS Cooked Brown Rice

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Cooked Brown Rice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	2.36% 0.4g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.87% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	16.2% 0.21mg	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	38.3% 153μg	1.4% 5.67μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	12.8% 0.11mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	67.6% 1.55mg	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	13.6% 95mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cooked Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 10.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.6 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cooked Brown Rice:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.3 times more Iron, 3.7 times more Potassium, 41 times more Sodium and 1.2 times more Water than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Copper, 2.1 times more Magnesium, 5.7 times more Manganese and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Medium-grain Brown Rice have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 9.2 times more Omega 3 and 1.8 times more Fiber than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 3.2 times more Energy, 5.5 times more Omega 6 and 3.3 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Medium-grain Brown Rice have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Broccoli as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.