Comparing Nutrients in 5 ounces Broccoli VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Broccoli	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.55% 0.094g	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	23% 30g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.098% 0.071g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Glutinous White 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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.83% 0.037mg	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	0.35% 1.4μg	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	0.38% 0.057mg	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	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.7% 0.069mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	16% 0.37mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cooked Glutinous White Rice:

• Raw Broccoli has more Vitamin A, 3.6 times more Vitamin B1, 9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 6.7 times more Vitamin B6, 63 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Raw Broccoli as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cooked Glutinous White Rice:

• Raw Broccoli has 23.5 times more Calcium, 5.2 times more Iron, 4.2 times more Magnesium, 8.3 times more Phosphorus, 31.6 times more Potassium and 6.6 times more Sodium than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 2.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Glutinous White Rice have similar amounts of Copper, Manganese, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 21 times more Omega 3, 34 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 2.9 times more Energy and 3.2 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Glutinous White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.