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

Macros Ratio

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

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	18.3% 530kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.32% 2.4g	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	0.039% 0.028g	1.33% 0.96g	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	% 0.16g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.14g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.2% 0.85mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	19% 0.25mg	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	91% 364μg	22.3% 89.3μg	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	140% 126mg	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	0.28% 0.043mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	10% 101mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	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	59% 4.72mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	13% 0.3mg	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	31% 217mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.25% 247mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.42% 127g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 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.
• While Raw Broccoli contains 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.
• Both Dry parboiled enriched Long-grain White Rice and Raw Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dry parboiled enriched Long-grain White Rice has 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.
• While Raw Broccoli contains 1.8 times more Potassium, 16.5 times more Sodium and 9.1 times more Water than Dry parboiled enriched Long-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• Dry parboiled enriched Long-grain White Rice has 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.
• While Raw Broccoli contains 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.
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.