Comparing Nutrients in 5 ounces Prepared instant Long-grain White Rice, enriched VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Broccoli	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	29% 38g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	8.86% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	25% 99μg	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	0.094% 0.014mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	31.4% 2.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	7.5% 52.4mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared instant Long-grain White Rice, enriched vs Broccoli:

• Prepared instant Long-grain White Rice, enriched has 2.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 14.6 times more Vitamin B2, 10.2 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared instant Long-grain White Rice, enriched vs Broccoli:

• Prepared instant Long-grain White Rice, enriched has 2.4 times more Iron, 1.6 times more Manganese and 1.9 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 1.3 times more Copper, 4.2 times more Magnesium, 1.8 times more Phosphorus, 35.1 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Broccoli have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared instant Long-grain White Rice, enriched has 3.6 times more Energy and 4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, more Sugars, 4.3 times more Fiber and 1.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.