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Comparing Nutrients in 100 grams Brown RiceVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
1.2%35kcal
362 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.76%2.68g
Fat
0.42%0.41g
2.68 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.68%0.54g
Saturated Fat
0.25%0.079g
0.54 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.56%0.041g
Omega 3
7.44%0.12g
0.041 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.4%0.92g
Omega 6
0.3%0.051g
0.92 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g
Carbohydrate
5.52%7.18g
76 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.02%0.74g
≤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]
NA gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.95%3.4g
Fiber
8.7%3.3g
3.4 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g
Protein
4.25%2.38g
7.5 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
0 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg
Vitamin B1
5.25%0.063mg
Thiamine
0.41 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.043 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.8%1.5mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
1.5 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.51 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5%20μg
Vitamin B9
27%108μg
Folates and Folic Acid
20 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
72%65mg
Ascorbic acid
0 mgvs65 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
NA mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
118%141μg
Phytomenadione or phylloquinone
NA μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
4%40mg
33 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.8%0.28mg
Copper
6.78%0.061mg
0.28 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg
Iron
8.38%0.67mg
1.8 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
5%21mg
143 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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163%3.74mg
Manganese
8.43%0.19mg
3.74 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.7%264mg
Phosphorus
9.57%67mg
264 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg
Potassium
8.6%293mg
268 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.9%1.6μg
NA μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
2.73%41mg
4 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.02mg
Zinc
4.1%0.45mg
2.02 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.33%12.4g
Water
2.4%89.3g
12.4 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Brown Rice vs Boiled Broccoli:
Comparing minerals per 100 grams for Brown Rice vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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