Comparing Nutrients in 100 grams Broccoli VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rice Flour	7%	4%	89%

Macro Nutrients

	Broccoli	Rice Flour	Recommended Dietary Allowance
Energy	1.17% 34kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.84% 0.31g	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	61.6% 80g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.17% 0.12g	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	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	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rice Flour	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	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	33.5% 0.44mg	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	1% 4μg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rice Flour	Recommended Dietary Allowance
Calcium	4.7% 47mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	14.4% 0.13mg	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	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.5μg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.27% 0.8mg	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 Broccoli vs Rice Flour:

• Raw Broccoli has more Vitamin A, 5.6 times more Vitamin B2, 15.8 times more Vitamin B9, more Vitamin C, 7.1 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 1.9 times more Vitamin B1, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Rice Flour:

• Raw Broccoli has 4.7 times more Calcium, 2.1 times more Iron, 4.2 times more Potassium, more Sodium and 7.5 times more Water than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 2.7 times more Copper, 1.7 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus, 6 times more Selenium and 2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 14.2 times more Sugars than Unenriched White Rice Flour.
• While Unenriched White Rice Flour contains 10.8 times more Energy, 3.8 times more Fat, 3.4 times more Saturated Fat, 6.4 times more Omega 6, 12.1 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Unenriched White Rice Flour have similar amounts of Omega 3 and Fiber per 100 g.
• Both Raw Broccoli as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.