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

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	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	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	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.02% 1.12mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	2.5% 9.92μg	31.3% 125μg	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	197% 177mg	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	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

	Chinese restaurant steamed white Rice	Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	9.67% 0.77mg	18% 1.45mg	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	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	9.36% 65.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.4% 0.81mg	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 Broccoli:

• Raw Broccoli contains 4.4 times more Vitamin B1, 7.8 times more Vitamin B2, 8 times more Vitamin B6 and 12.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.

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

• Chinese restaurant steamed white Rice has 2.1 times more Manganese and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 1.9 times more Iron, 4.2 times more Magnesium, 2 times more Phosphorus, 15.8 times more Potassium, 6.6 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Broccoli have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chinese restaurant steamed white Rice has 4.4 times more Energy and 5.1 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Chinese restaurant steamed white Rice as well as Raw Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.