Comparing Nutrients in 100 grams Broccoli VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rice Bran	12%	43%	45%

Macro Nutrients

	Broccoli	Rice Bran	Recommended Dietary Allowance
Energy	1.17% 34kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	5.1% 6.64g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.94% 0.68g	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	% 0.1g	% 0.5g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	55.3% 21g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	81% 0.73mg	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	9.13% 0.73mg	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	9.13% 0.21mg	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	9.43% 66mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	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 Broccoli vs Rice Bran:

• Raw Broccoli has more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Crude Rice Bran.
• While Crude Rice Bran contains 38.8 times more Vitamin B1, 2.4 times more Vitamin B2, 53.2 times more Vitamin B3, 12.9 times more Vitamin B5, 23.3 times more Vitamin B6 and 6.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Crude Rice Bran have similar amounts of Vitamin B9 per 100 g.
• Both Raw 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 Broccoli vs Rice Bran:

• Raw Broccoli has 6.6 times more Sodium and 14.6 times more Water than Crude Rice Bran.
• While Crude Rice Bran contains 14.9 times more Copper, 25.4 times more Iron, 37.2 times more Magnesium, 67.7 times more Manganese, 25.4 times more Phosphorus, 4.7 times more Potassium, 6.2 times more Selenium and 14.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Crude Rice Bran have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 1.9 times more Sugars than Crude Rice Bran.
• While Crude Rice Bran contains 9.3 times more Energy, 56.4 times more Fat, 36.6 times more Saturated Fat, 5 times more Omega 3, 145.8 times more Omega 6, 7.5 times more Carbohydrate, 8.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crude Rice Bran have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.