Comparing Nutrients in 14 ounces Cooked Regular Long-grain White Rice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.8% 516kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	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	86% 112g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	19% 10.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	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	6.6% 0.079mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	2.98% 12μg	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% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	9.92% 0.79mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	24.4% 171mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.34% 272g	9.73% 360g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice has 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Regular Long-grain White Rice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Regular Long-grain White Rice vs Cooked Chopped Frozen Broccoli:

• Cooked Regular Long-grain White Rice has 2 times more Copper, 2.1 times more Manganese, 10.7 times more Selenium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 3.1 times more Iron, 4.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Regular Long-grain White Rice has 4.6 times more Energy and 5.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 29.4 times more Sugars and 7.5 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 14 oz.
• Both Cooked Regular Long-grain White Rice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.