Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	9.66% 280kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	615% 800g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1.66% 1.2g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	79% 30g	34.2% 13g	38g per day for Men 19-50 years
Protein	55.4% 31g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	126% 1.64mg	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	140% 560μg	578% 2310μg	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	446% 401mg	0% 0mg	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	88% 13mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	33% 330mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	244% 2.2mg	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	76.3% 6.1mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	473% 11mg	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	70% 490mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	99% 11mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Enriched Regular Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C, 12 times more Vitamin E and 881 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 10.5 times more Vitamin B1, 9.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Enriched Regular Long-grain White Rice:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.2 times more Potassium and 7.8 times more Water than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 6.5 times more Copper, 7.1 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 21.6 times more Selenium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Enriched Regular Long-grain White Rice contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Omega 3, 12.3 times more Sugars and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 kg of Enriched Regular Long-grain White Rice contains 13 times more Energy, 14.9 times more Carbohydrate and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.