Comparing Nutrients in 7 ounces Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	25% 724kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	122% 159g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	6.8% 2.58g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	25.3% 14g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	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	11.6% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	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	1.46% 0.22mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	20% 1.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.62% 23g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Regular Long-grain White Rice has 2.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.5 times more Vitamin B2, 13.5 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Raw Regular Long-grain White 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 Rice vs Boiled Broccoli:

• Raw Regular Long-grain White Rice has 3.6 times more Copper, 5.6 times more Manganese, 1.7 times more Phosphorus, 9.4 times more Selenium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 2.5 times more Potassium, 8.2 times more Sodium and 7.7 times more Water than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Boiled and Drained Broccoli have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Regular Long-grain White Rice has 10.4 times more Energy, 11.1 times more Carbohydrate and 3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.8 times more Omega 3, 11.6 times more Sugars and 2.5 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.