Comparing Nutrients in 5 ounces Broccoli VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Brown Rice	8%	7%	85%

Macro Nutrients

	Broccoli	Brown Rice	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.65% 1.3g	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	83% 108g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	7.14% 4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	55.5% 0.72mg	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	7.1% 28.3μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Brown Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	43.6% 0.39mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	231% 5.3mg	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	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	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	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B2, 3.2 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 5.8 times more Vitamin B1, 6.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Brown Rice:

• Raw Broccoli has 1.4 times more Calcium, 8.3 times more Sodium and 7.2 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 5.7 times more Copper, 2.5 times more Iron, 6.8 times more Magnesium, 17.8 times more Manganese, 4 times more Phosphorus and 4.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Medium-grain Brown Rice have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.5 times more Omega 3 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 10.6 times more Energy, 7.2 times more Fat, 4.7 times more Saturated Fat, 18.7 times more Omega 6, 11.5 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.