Comparing Nutrients in 7 ounces Brown Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.8% 718kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	26.6% 15g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	30.5% 0.4mg	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	9.92% 39.7μg	53.6% 214μg	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	143% 129mg	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	NA	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	44.7% 3.57mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	16.7% 0.38mg	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	75% 524mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 6.6 times more Vitamin B1, 7.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, 5.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Medium-grain Brown Rice has 4.5 times more Copper, 2.7 times more Iron, 6.8 times more Magnesium, 19.3 times more Manganese, 3.9 times more Phosphorus and 4.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.3 times more Sodium and 7.2 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice has 10.3 times more Energy, 6.5 times more Fat, 6.8 times more Saturated Fat, 18 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Omega 3 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Medium-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.