Comparing Nutrients in 14 ounces Dry parboiled Long-grain White Rice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	51% 1484kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	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	247% 321g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.11% 0.079g	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	% 0.44g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	53.2% 30g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	7.94% 31.8μg	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	0.79% 0.12mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	28% 282mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	36.7% 2.94mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	86.7% 607mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.06% 39g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry parboiled Long-grain White Rice vs Frozen Chopped Broccoli:

• Dry parboiled Long-grain White Rice has 4.2 times more Vitamin B1, 10.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B2, 8.4 times more Vitamin B9, more Vitamin C, 40.7 times more Vitamin E and 811 times more Vitamin K than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain 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 Dry parboiled Long-grain White Rice vs Frozen Chopped Broccoli:

• Dry parboiled Long-grain White Rice has 1.3 times more Calcium, 7.5 times more Copper, 1.5 times more Magnesium, 3.5 times more Manganese, 3.1 times more Phosphorus, 7.1 times more Selenium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12 times more Sodium and 9.3 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry parboiled Long-grain White Rice has 14.4 times more Energy, 3.6 times more Fat, 9.8 times more Omega 6, 16.9 times more Carbohydrate and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3, 4.1 times more Sugars, 41.5 times more Fructose and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.