Comparing Nutrients in 5 ounces Broccoli VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Broccoli	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.54% 0.43g	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	88% 115g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.3g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.7% 2.55g	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	Dry parboiled enriched Long-grain 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	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	49.3% 0.64mg	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	91% 364μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	44.7% 0.4mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	63.8% 1.47mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Dry parboiled enriched Long-grain White Rice:

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B2, more Vitamin C, 26 times more Vitamin E and 1016 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 8.5 times more Vitamin B1, 7.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Dry parboiled enriched Long-grain White Rice have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dry parboiled enriched Long-grain White Rice:

• Raw Broccoli has 1.8 times more Potassium, 16.5 times more Sodium and 9.1 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 1.5 times more Calcium, 5.8 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 8 times more Selenium and 2.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.7 times more Omega 3, 5.2 times more Sugars and 1.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 11 times more Energy, 2.8 times more Fat, 6.2 times more Omega 6, 12.2 times more Carbohydrate and 2.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.