Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	10% 290kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	18% 3.05g	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	622% 809g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.55% 3.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	348% 4.5mg	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	235% 940μg	20% 80μg	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	759% 683mg	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	90% 13.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	41% 410mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	316% 2.84mg	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	90% 7.2mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	450% 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	84.3% 590mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dry parboiled Long-grain White Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Vitamin B2, 11.8 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 1014 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 3.1 times more Vitamin B1, 10.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 kilogram of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Potassium and 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 1.7 times more Calcium, 7.9 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 10.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry parboiled Long-grain White Rice contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 7.4 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• While 1 kg of Dry parboiled Long-grain White Rice contains 12.9 times more Energy, 15.1 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.