Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	9.66% 280kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	609% 792g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	55.4% 31g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Raw Enriched Short-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	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	132% 1.7mg	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	75% 300μg	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	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

	Boiled Spears Frozen Broccoli	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	51% 510mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	233% 2.1mg	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	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	451% 10.4mg	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	78.6% 550mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	100% 11mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Raw Enriched Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 10.3 times more Vitamin B1, 9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Boiled Spears Frozen Broccoli has 17 times more Calcium, 2.4 times more Potassium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 4.9 times more Copper, 6.9 times more Iron, 3.2 times more Manganese, 1.7 times more Phosphorus, 7.9 times more Selenium and 3.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.8 times more Omega 3 than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 12.8 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.