Comparing Nutrients in 500 calories Long-grain Brown RiceVS Boiled Broccoli

Weight per 500 calories

Long-grain Brown Rice

136g

Boiled Broccoli

1429g

Long-grain Brown Rice has 10.5 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 - Long-grain Brown Rice or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Long-grain Brown Rice

84%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Long-grain Brown Ricevs 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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4.5%4.36g

Fat

6.04%5.86g

4.36 gvs5.86 g

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

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2.5%0.81g

Saturated Fat

3.53%1.13g

0.81 gvs1.13 g

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

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2.72%0.044g

Omega 3

106%1.7g

0.044 gvs1.7 g

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

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7.76%1.3g

Omega 6

4.3%0.73g

1.3 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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80%104g

Carbohydrate

79%103g

104 gvs103 g

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

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1.24%0.9g

Sugars

27.4%20g

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

0.9 gvs20 g

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

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0%0g

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 gvs10.6 g

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

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%0g

Glucose

%7g

0 gvs7 g

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

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%0.9g

Sucrose

%1.14g

0.9 gvs1.14 g

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

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13%4.9g

Fiber

124%47g

4.9 gvs47 g

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

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18.3%10.3g

Protein

60.7%34g

10.3 gvs34 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Long-grain Brown Ricevs 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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61.4%0.74mg

Vitamin B1

75%0.9mg

Thiamine

0.74 mgvs0.9 mg

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

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9.96%0.13mg

Vitamin B2

135%1.76mg

Riboflavin

0.13 mgvs1.76 mg

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

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55.3%8.85mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

8.85 mgvs7.9 mg

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

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29%1.44mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.44 mgvs8.8 mg

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

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50%0.65mg

Vitamin B6

220%2.86mg

Pyridoxine

0.65 mgvs2.86 mg

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

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22.7%6.8μg

Vitamin B7

Biotin

6.8 μgvsNA μg

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

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7.83%31.3μg

Vitamin B9

386%1543μg

Folates and Folic Acid

31.3 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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5.45%0.82mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.82 mgvs20.7 mg

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

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0.68%0.82μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0.82 μgvs2016 μg

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

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Minerals

Long-grain Brown Ricevs Boiled Broccoli

1.23%12.3mg

Calcium

57%571mg

12.3 mgvs571 mg

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

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45.7%0.41mg

Copper

97%0.87mg

0.41 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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22%1.76mg

Iron

120%9.57mg

1.76 mgvs9.57 mg

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

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37.6%158mg

Magnesium

71.4%300mg

158 mgvs300 mg

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

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169%3.9mg

Manganese

120%2.77mg

3.9 mgvs2.77 mg

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

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193%87μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

87 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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60.5%424mg

Phosphorus

137%957mg

424 mgvs957 mg

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

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10%341mg

Potassium

123%4186mg

341 mgvs4186 mg

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

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42.4%23.3μg

Selenium

41.6%23μg

23.3 μgvs23 μg

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

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0.45%6.8mg

Sodium

39%586mg

6.8 mgvs586 mg

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

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26.4%2.9mg

Zinc

58.4%6.43mg

2.9 mgvs6.43 mg

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

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0.43%16g

Water

34.5%1275g

16 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 Long-grain Brown Rice vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 13.6 times more Vitamin B2, 6.1 times more Vitamin B5, 4.4 times more Vitamin B6, 49.2 times more Vitamin B9, more Vitamin C, 25.3 times more Vitamin E and 2465.9 times more Vitamin K than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Raw Long-grain Brown Rice 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 Long-grain Brown Rice vs Boiled Broccoli:

Raw Long-grain Brown Rice has 1.4 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 46.6 times more Calcium, 2.1 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 12.3 times more Potassium, 86 times more Sodium, 2.2 times more Zinc and 79.3 times more Water than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Long-grain Brown Rice has 1.8 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Fat, 39 times more Omega 3, 22.1 times more Sugars, more Fructose, 9.6 times more Fiber and 3.3 times more Protein than Raw Long-grain Brown Rice.
Both Raw Long-grain Brown Rice and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Long-grain Brown Rice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Long-grain Brown RiceVS Cooked Long-grain Brown RiceBoiled BroccoliVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Long-grain Brown RiceVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Long-grain Brown Rice or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: