Comparing Nutrients in 100 grams Broccoli VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wild Rice	16%	3%	81%

Macro Nutrients

	Broccoli	Wild Rice	Recommended Dietary Allowance
Energy	1.17% 34kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.2% 0.38g	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	57.6% 75g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	3.45% 2.5g	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	% 0.67g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wild Rice	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	30% 0.39mg	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	23.8% 95μg	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	5.47% 0.82mg	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	Wild Rice	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	58.2% 0.52mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	57.8% 1.33mg	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	62% 433mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.21% 7.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Wild Rice:

• Raw Broccoli has 31 times more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Raw Wild Rice.
• While Raw Wild Rice contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 10.5 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Wild Rice have similar amounts of Vitamin E per 100 g.
• Both Raw Broccoli as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Wild Rice:

• Raw Broccoli has 2.2 times more Calcium, 4.7 times more Sodium and 11.5 times more Water than Raw Wild Rice.
• While Raw Wild Rice contains 10.7 times more Copper, 2.7 times more Iron, 8.4 times more Magnesium, 6.3 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium and 14.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Wild Rice have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Wild Rice contains 10.5 times more Energy, 2.9 times more Fat, 4.8 times more Omega 3, 7.7 times more Omega 6, 11.3 times more Carbohydrate, 1.5 times more Sugars, 2.4 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.