Comparing Nutrients in 5 ounces Broccoli VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Broccoli	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	1.66% 48kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	37% 48g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	2.4% 0.031mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.56% 0.068mg	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	6.9% 0.55mg	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	27.6% 0.64mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	0.83% 28.3mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.4% 88.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Chinese restaurant steamed white Rice:

• Raw Broccoli has 4.4 times more Vitamin B1, 7.8 times more Vitamin B2, 8 times more Vitamin B6 and 12.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Raw Broccoli and Chinese restaurant steamed white Rice have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Chinese restaurant steamed white Rice:

• Raw Broccoli has 9.4 times more Calcium, 1.9 times more Iron, 4.2 times more Magnesium, 2 times more Phosphorus, 15.8 times more Potassium, 6.6 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2.1 times more Manganese and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Chinese restaurant steamed white Rice have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.9 times more Fiber than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 4.4 times more Energy and 5.1 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Chinese restaurant steamed white Rice have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.