Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Glutinous White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.3% 385kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	7.4% 5.36g	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	NA	4.54% 3.3g	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	14.3% 8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	39.7% 0.52mg	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	0.99% 3.97μg	66.5% 266μg	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	249% 224mg	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	1.06% 0.16mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	16.8% 0.15mg	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	6.95% 0.56mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	50.7% 1.17mg	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	4.54% 31.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 5 times more Vitamin B6, 67 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Glutinous White Rice vs Frozen Chopped Broccoli:

• Cooked Glutinous White Rice have 1.3 times more Copper and 2 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 28 times more Calcium, 5.8 times more Iron, 3.6 times more Magnesium, 6.3 times more Phosphorus, 21.2 times more Potassium and 4.8 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Glutinous White Rice have 3.7 times more Energy and 4.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3, 27 times more Sugars, 3 times more Fiber and 1.4 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.