Comparing Nutrients in 5 ounces Enriched Medium-grain White Rice VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	86.5% 112g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	68.3% 0.82mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	77.3% 6.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	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	22% 153mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	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	15% 1.64mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Medium-grain White Rice vs Broccoli:

• Enriched Medium-grain White Rice has 8.1 times more Vitamin B1, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, more Vitamin C and 7.1 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Broccoli have similar amounts of Vitamin B6 per 5 oz.
• Both Enriched Medium-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 Enriched Medium-grain White Rice vs Broccoli:

• Enriched Medium-grain White Rice has 2.2 times more Copper, 6 times more Iron, 1.7 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 3.7 times more Potassium, 33 times more Sodium and 6.9 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• Enriched Medium-grain White Rice has 10.6 times more Energy, 11.9 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 and 1.9 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.