Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice enriched VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Broccoli	Recommended Dietary Allowance
Energy	6.35% 184kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	30.7% 40g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular 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	19.3% 0.23mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	20.6% 82.2μg	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	0.38% 0.057mg	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

	Cooked Regular Long-grain White Rice enriched	Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	1.46% 58.3μg	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	21.3% 1.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	8.7% 61mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	2.62% 97g	3.42% 127g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 2.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 19.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Raw Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Cooked Regular 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 Cooked Regular Long-grain White Rice enriched vs Broccoli:

• Cooked Regular Long-grain White Rice enriched has 1.4 times more Copper, 1.6 times more Iron, 2.2 times more Manganese and 3 times more Selenium than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus, 9 times more Potassium, 33 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Raw Broccoli have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Regular Long-grain White Rice enriched has 3.8 times more Energy and 4.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3, 34 times more Sugars and 6.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Raw Broccoli have similar amounts of Protein per 5 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.