Comparing Nutrients in 7 ounces Chinese restaurant steamed white Rice VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chinese restaurant steamed white Rice	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.2g	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	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.02% 1.12mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	2.5% 9.92μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	9.67% 0.77mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	9.36% 65.5mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	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	0.66% 9.92mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.35% 124g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chinese restaurant steamed white Rice vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.9 times more Vitamin B1, 8.2 times more Vitamin B2, 9.1 times more Vitamin B6 and 21.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Chinese restaurant steamed white Rice vs Boiled Broccoli:

• Chinese restaurant steamed white Rice has 2.3 times more Manganese and 1.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 2 times more Phosphorus, 14.7 times more Potassium, 8.2 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 7 ounces:

• Chinese restaurant steamed white Rice has 4.3 times more Energy, 4.7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.