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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.66% 48kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	28% 36.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.47% 0.34g	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	1.33% 0.96g	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	% 0.14g	% 0.34g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.14% 4g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13.4% 0.17mg	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	22.3% 89.3μg	3.2% 12.8μg	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	140% 126mg	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	7.37% 1.1mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	16.7% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	13% 1.03mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	60% 1.4mg	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	13.4% 94mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.7% 100g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and 508 times more Vitamin K than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.5 times more Vitamin B1 and 4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 15.7 times more Calcium, 1.3 times more Iron, 3.7 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.2 times more Copper, 1.9 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Selenium and 1.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 5.7 times more Omega 3, 7.1 times more Sugars and 1.6 times more Fiber than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 3.6 times more Energy, 2.6 times more Fat, 7.2 times more Omega 6 and 3.9 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Long-grain Brown Rice have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.