Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cooked parboiled enriched Long-grain White Rice:
Boiled and Drained Broccoli has more Vitamin A, 6.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 3.4 times more Vitamin B1 and 4.2 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Broccoli vs Cooked parboiled enriched Long-grain White Rice:
Boiled and Drained Broccoli has 2.1 times more Calcium, 2.3 times more Magnesium, 1.2 times more Phosphorus, 5.2 times more Potassium, 20.5 times more Sodium, 1.2 times more Zinc and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 2.7 times more Iron, 1.8 times more Manganese and 5.8 times more Selenium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cooked parboiled enriched Long-grain White Rice have similar amounts of Copper per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Broccoli has 7 times more Omega 3, 12.6 times more Sugars, 37 times more Fructose and 3.7 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 3.5 times more Energy and 3.6 times more Carbohydrate than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cooked parboiled enriched Long-grain White Rice have similar amounts of Protein per 7 oz.
Both Boiled and Drained Broccoli as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.