Comparing Nutrients in 100 grams Broccoli VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.17% 34kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.27% 0.046g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.79% 0.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Medium-grain White Rice enriched	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.85% 0.05mg	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	14.5% 58μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	4.22% 0.038mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	16.4% 0.38mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	13.6% 7.5μg	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.85% 68.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cooked Medium-grain White Rice enriched:

• Raw Broccoli has more Vitamin A, 7.3 times more Vitamin B2, 1.4 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.4 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cooked Medium-grain White Rice enriched:

• Raw Broccoli has 15.7 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 10.9 times more Potassium, more Sodium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2 times more Iron, 1.8 times more Manganese and 3 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Cooked Medium-grain White Rice enriched have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 6.3 times more Omega 3 and 8.7 times more Fiber than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.8 times more Energy and 4.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Cooked Medium-grain White Rice enriched have similar amounts of Protein per 100 g.
• Both Raw Broccoli as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.