Comparing Nutrients in 7 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	24.6% 714kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23.4% 13g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26.7% 0.35mg	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	115% 458μg	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	11% 0.097mg	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	108% 8.65mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	18% 0.42mg	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	30.6% 214mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Enriched Medium-grain White Rice as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.