Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Long-grain Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 520kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	7.83% 10g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	2.7% 1.97g	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	0% 0g	1.45% 1.05g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 0.11g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	38.3% 153μg	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	0% 0mg	102% 92mg	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	5.67% 0.85mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	23% 1.83mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Boiled Broccoli:

• Raw Long-grain Brown Rice has 8.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 235.2 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Boiled Broccoli:

• Raw Long-grain Brown Rice has 5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 14.7 times more Manganese, 4.6 times more Phosphorus, 10.7 times more Selenium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Long-grain Brown Rice has 10.5 times more Energy, 7.8 times more Fat, 7.5 times more Saturated Fat, 19 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.