Comparing Nutrients in 500 calories Rice BranVS Boiled Broccoli

Weight per 500 calories

Rice Bran

158g

Boiled Broccoli

1429g

Rice Bran has 9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Rice Bran or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Rice Branvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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34%33g

Fat

6.04%5.86g

33 gvs5.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.6%6.6g

Saturated Fat

3.53%1.13g

6.6 gvs1.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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31.3%0.5g

Omega 3

106%1.7g

0.5 gvs1.7 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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66.5%11.3g

Omega 6

4.3%0.73g

11.3 gvs0.73 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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60.5%78.6g

Carbohydrate

79%103g

78.6 gvs103 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.96%1.42g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.42 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g

Fructose

14.6%10.6g

≤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]

0.32 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g

Glucose

%7g

0.32 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g

Sucrose

%1.14g

0.79 gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.4%33.2g

Fiber

124%47g

33.2 gvs47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.7%21g

Protein

60.7%34g

21 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rice Branvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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363%4.36mg

Vitamin B1

75%0.9mg

Thiamine

4.36 mgvs0.9 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.6%0.45mg

Vitamin B2

135%1.76mg

Riboflavin

0.45 mgvs1.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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336%53.8mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

53.8 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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234%11.7mg

Vitamin B5

176%8.8mg

Pantothenic acid

11.7 mgvs8.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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495%6.44mg

Vitamin B6

220%2.86mg

Pyridoxine

6.44 mgvs2.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg

Vitamin B9

386%1543μg

Folates and Folic Acid

100 μgvs1543 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

1030%927mg

Ascorbic acid

0 mgvs927 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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52%7.8mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

7.8 mgvs20.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.5%3μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

3 μgvs2016 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rice Branvs Boiled Broccoli

9%90mg

Calcium

57%571mg

90 mgvs571 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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128%1.15mg

Copper

97%0.87mg

1.15 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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367%29.3mg

Iron

120%9.57mg

29.3 mgvs9.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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294%1236mg

Magnesium

71.4%300mg

1236 mgvs300 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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978%22.5mg

Manganese

120%2.77mg

22.5 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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379%2653mg

Phosphorus

137%957mg

2653 mgvs957 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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69%2350mg

Potassium

123%4186mg

2350 mgvs4186 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45%24.7μg

Selenium

41.6%23μg

24.7 μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.9mg

Sodium

39%586mg

7.9 mgvs586 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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87%9.56mg

Zinc

58.4%6.43mg

9.56 mgvs6.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.7g

Water

34.5%1275g

9.7 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Rice Bran vs Boiled Broccoli:

Crude Rice Bran has 4.8 times more Vitamin B1, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B2, 15.5 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 670.5 times more Vitamin K than Crude Rice Bran.
Both Crude Rice Bran as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rice Bran vs Boiled Broccoli:

Crude Rice Bran has 1.3 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 8.1 times more Manganese, 2.8 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.3 times more Calcium, 1.8 times more Potassium, 74 times more Sodium and 131.5 times more Water than Crude Rice Bran.
Both Crude Rice Bran and Boiled and Drained Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crude Rice Bran has 5.6 times more Fat, 5.8 times more Saturated Fat and 15.5 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.4 times more Omega 3, 1.3 times more Carbohydrate, 13.9 times more Sugars, 33.4 times more Fructose, 1.4 times more Fiber and 1.6 times more Protein than Crude Rice Bran.
Both Crude Rice Bran and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Crude Rice Bran as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice BranVS Rice FlourBoiled BroccoliVS Rice FlourRice BranVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Rice BranVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice Bran or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: