Comparing Nutrients in 14 ounces Dry instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	52% 1508kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	8.05% 5.83g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	55.4% 31g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.68mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	273% 1091μg	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	15% 0.13mg	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	313% 25mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	38.5% 0.89mg	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	67% 468mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	268% 148μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry instant Long-grain White Rice, enriched versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 16.8 times more Vitamin B1, 15.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.9 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.9 times more Vitamin B2, more Vitamin C, 33 times more Vitamin E and 881 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 5.2 times more Copper, 10.3 times more Iron, 4.4 times more Manganese, 2.4 times more Phosphorus, 53.1 times more Selenium and 5.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Calcium, 5.3 times more Potassium and 10.8 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 13.6 times more Energy, 15.4 times more Carbohydrate and 2.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Omega 3, 29.4 times more Sugars and 1.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
• 14 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.