Comparing Nutrients in 100 grams Boiled Broccoli VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rice Bran	12%	43%	45%

Macro Nutrients

	Boiled Broccoli	Rice Bran	Recommended Dietary Allowance
Energy	1.2% 35kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.24% 0.9g	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	1.02% 0.74g	0.28% 0.2g	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	% 0.49g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	55.3% 21g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	313% 4.07mg	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	27% 108μg	15.8% 63μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	4% 40mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	618% 14.2mg	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	9.57% 67mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.17% 6.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Rice Bran:

• Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 43.7 times more Vitamin B1, 2.3 times more Vitamin B2, 61.5 times more Vitamin B3, 12 times more Vitamin B5, 20.4 times more Vitamin B6 and 3.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Rice Bran:

• Boiled and Drained Broccoli has 8.2 times more Sodium and 14.6 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 1.4 times more Calcium, 11.9 times more Copper, 27.7 times more Iron, 37.2 times more Magnesium, 73.2 times more Manganese, 25 times more Phosphorus, 5.1 times more Potassium, 9.8 times more Selenium and 13.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.5 times more Sugars and 3.7 times more Fructose than Crude Rice Bran.
• While Crude Rice Bran contains 9 times more Energy, 50.9 times more Fat, 52.8 times more Saturated Fat, 2.7 times more Omega 3, 140.1 times more Omega 6, 6.9 times more Carbohydrate, 6.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crude Rice Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.