Comparing Nutrients in 100 grams Boiled Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	5.7% 0.97g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.91% 0.66g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.66g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Long-grain Brown Rice	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	5.75% 23μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4% 40mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	33.6% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	31% 17μg	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	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 235.2 times more Vitamin K than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8.6 times more Vitamin B1, 11.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Long-grain Brown Rice:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 8.2 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 14.7 times more Manganese, 4.6 times more Phosphorus, 10.7 times more Selenium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 3.7 times more Omega 3, 2.1 times more Sugars and more Fructose than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.5 times more Energy, 7.8 times more Fat, 7.5 times more Saturated Fat, 19 times more Omega 6, 10.6 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Long-grain Brown Rice have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.