Comparing Nutrients in 100 grams Boiled Broccoli VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Boiled Broccoli	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.36% 0.062g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.069% 0.05g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Regular Long-grain White Rice with Salt	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	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.15% 0.093mg	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	0.75% 3μg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	7.67% 0.069mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	20.5% 0.47mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Regular Long-grain White Rice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cooked Regular Long-grain White Rice with Salt:

• 100 grams of Boiled Broccoli have more Vitamin A, 3.2 times more Vitamin B1, 9.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice with Salt.
• 100 grams of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Cooked Regular Long-grain White Rice with Salt:

• 100 grams of Boiled Broccoli have 4 times more Calcium, 3.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 8.4 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice with Salt.
• While 100 g of Cooked Regular Long-grain White Rice with Salt contain 2.4 times more Manganese, 4.7 times more Selenium and 9.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper and Zinc per 100 grams.
• 100 grams of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 9.2 times more Omega 3 and 8.3 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• While 100 g of Cooked Regular Long-grain White Rice with Salt contain 3.7 times more Energy and 3.9 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 6 in 100 grams.