Comparing Nutrients in 100 calories Cooked parboiled Long-grain White Rice VS Frozen Broccoli Spears

Weight per 100 calories

• Cooked parboiled Long-grain White Rice: 81.3g
• Frozen Broccoli Spears: 345g

Cooked parboiled Long-grain White Rice has 4.2 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	7% 5.07g	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	0.022% 0.016g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	46.4% 0.6mg	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	0.61% 2.44μg	81% 324μg	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	0% 0mg	262% 236mg	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	0.054% 0.008mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	13.8% 0.12mg	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	2.44% 0.2mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	38.4% 0.88mg	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	6.4% 44.7mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	8.44% 312g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Cooked parboiled Long-grain White Rice vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 4.1 times more Vitamin B1, 25.4 times more Vitamin B2, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 132.9 times more Vitamin B9, more Vitamin C, 572.6 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled Long-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked parboiled Long-grain White Rice vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain 9.2 times more Calcium, 2.2 times more Copper, 12.7 times more Iron, 7.5 times more Magnesium, 3.1 times more Manganese, 4.5 times more Phosphorus, 18.9 times more Potassium, 36.1 times more Sodium, 3.9 times more Zinc and 5.5 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Broccoli Spears contain similar levels of Selenium per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Broccoli Spears contain 31.2 times more Omega 3, 56.7 times more Sugars, 14.1 times more Fiber and 4.5 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Cooked parboiled Long-grain White Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.