Comparing Nutrients in 7 ounces Boiled Broccoli VS Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	116% 151g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.8% 1.3g	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	2.03% 1.47g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.3g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	19% 7.14g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	11.4% 45.6μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 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.
• While Raw Long-grain Brown Rice contains 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.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 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.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 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.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.