Comparing Nutrients in 5 ounces Broccoli VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rice Flour	7%	4%	89%

Macro Nutrients

	Broccoli	Rice Flour	Recommended Dietary Allowance
Energy	1.66% 48kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.6% 0.44g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.23% 0.17g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rice Flour	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	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	47.5% 0.62mg	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	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	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rice Flour	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	20.5% 0.18mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.46% 17g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 15.8 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 1.9 times more Vitamin B1, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Rice Flour:

• Raw Broccoli has 4.7 times more Calcium, 2.1 times more Iron, 4.2 times more Potassium, more Sodium and 7.5 times more Water than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 2.7 times more Copper, 1.7 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 14.2 times more Sugars than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 10.8 times more Energy, 3.8 times more Fat, 3.4 times more Saturated Fat, 6.4 times more Omega 6, 12.1 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unenriched White Rice Flour have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.