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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	42.4% 1230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	41% 53.5g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	20.3% 14.7g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	52% 29g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	100% 1.3mg	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	7.5% 30μg	140% 560μg	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	0% 0mg	446% 401mg	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	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	37.8% 0.34mg	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	30% 2.4mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	19% 704g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked parboiled Long-grain White Rice has 1.3 times more Vitamin B1 and 5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.3 times more Vitamin B2, 18.7 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled Long-grain White Rice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked parboiled Long-grain White Rice has 2.1 times more Copper, 1.6 times more Manganese, 13.3 times more Selenium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked parboiled Long-grain White Rice has 4.4 times more Energy and 4.9 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.5 times more Omega 3, 13.4 times more Sugars and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked parboiled Long-grain White Rice as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.