Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	9.66% 280kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.4% 0.41g	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	221% 287g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	45.4% 0.59mg	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	148% 590μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	33% 330mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	80% 0.72mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	155% 3.57mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	18.5% 685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cooked Short-grain White Rice enriched:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 5.1 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cooked Short-grain White Rice enriched:

• Boiled Chopped Frozen Broccoli has 33 times more Calcium, 1.6 times more Magnesium, 1.5 times more Phosphorus, 5.5 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.1 times more Copper, 2.4 times more Iron, 1.6 times more Manganese, 10.7 times more Selenium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 4.7 times more Omega 3 and 1.3 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 4.6 times more Energy and 5.4 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.