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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10% 290kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	54.6% 30.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	41% 410mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Short-grain White Rice enriched per 1 kg

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 7.1 times more Vitamin B2, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 2.3 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Frozen Broccoli Spears as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 41 times more Calcium, 2 times more Magnesium, 1.8 times more Phosphorus, 9.6 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 2 times more Copper, 2 times more Iron, 1.4 times more Manganese and 3.9 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Short-grain White Rice enriched contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 13.9 times more Omega 3 and 1.3 times more Protein than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 4.5 times more Energy and 5.4 times more Carbohydrate than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.