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Comparing Nutrients in 100 grams Enriched Medium-grain White RiceVSBroccoli

Macros Ratio

ProteinsFatsCarbs


Enriched Medium-grain White Rice
8%
1%
91%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

Enriched Medium-grain White RicevsBroccoli
12%
Energy
1.17%
360 kcalvs34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.6%
Fat
0.38%
0.58 gvs0.37 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11.8%
Protein
5.04%
6.6 gvs2.82 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
60.8%
Carbohydrate
5.1%
79 gvs6.64 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
2.34%
NA gvs1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
3.7%
Fiber
6.84%
1.4 gvs2.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.5%
Saturated Fat
0.34%
0.16 gvs0.11 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.88%
Omega 3
3.75%
0.03 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.76%
Omega 6
0.29%
0.13 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.35%
Water
2.4%
13 gvs89 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Enriched Medium-grain White RicevsBroccoli
0%
Vitamin A
3.44%
0 μgvs31 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
48%
Thiamine
5.83%
0.58 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.85%
Vitamin B2
9.23%
0.05 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
32%
Vitamin B3
4%
5.1 mgvs0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
11.5%
Vitamin B6
14%
0.15 mgvs0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
99%
0 mgvs89 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.73%
Vitamin E
5.2%
0.11 mgvs0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
85%
NA μgvs102 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
57.8%
Folate
15.8%
231 μgvs63 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Enriched Medium-grain White RicevsBroccoli
0.9%
Calcium
4.7%
9 mgvs47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
12%
Copper
5.56%
0.11 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
54.5%
Iron
9.13%
4.36 mgvs0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
8.33%
Magnesium
5%
35 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
48%
Manganese
9.13%
1.1 mgvs0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
15%
Phosphorus
9.43%
108 mgvs66 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
2.53%
Potassium
9.3%
86 mgvs316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
27%
Selenium
4.55%
15 μgvs2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.07%
Sodium
2.2%
1 mgvs33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
10.5%
Zinc
3.73%
1.16 mgvs0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Broccoli:
Enriched Medium-grain White Rice has 8.3 times more Thiamine, 8 times more Vitamin B3 and 3.7 times more Folate than Raw Broccoli. While Raw Broccoli contains 2.4 times more Vitamin B2 and 7.1 times more Vitamin E than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Raw Broccoli have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Broccoli:
Enriched Medium-grain White Rice has 2.2 times more Copper, 6 times more Iron, 1.7 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 6 times more Selenium and 2.8 times more Zinc than Raw Broccoli. While Raw Broccoli contains 5.2 times more Calcium, 3.7 times more Potassium and 33 times more Sodium than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 100 grams:
Enriched Medium-grain White Rice has 10.6 times more Energy, 2.3 times more Protein and 11.9 times more Carbohydrate than Raw Broccoli. While Raw Broccoli contains 1.9 times more Fiber, 2 times more Omega 3 and 6.8 times more Water than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100 g.




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