Comparing Nutrients in 1 kilogram Dry instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	131% 3800kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	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	12% 2.02g	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	633% 823g	41% 53.5g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	140% 78.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	772% 9.26mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.4% 4.32mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	688% 2750μg	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	2.67% 0.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	788% 63mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	169% 1180mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	676% 372μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.26% 83.8g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• Dry instant Long-grain White Rice, enriched has 16.8 times more Vitamin B1, 15.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, more Vitamin C, 33 times more Vitamin E and 881 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• Dry instant Long-grain White Rice, enriched has 5.2 times more Copper, 10.3 times more Iron, 4.4 times more Manganese, 2.4 times more Phosphorus, 53.1 times more Selenium and 5.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium, 5.3 times more Potassium and 10.8 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry instant Long-grain White Rice, enriched has 13.6 times more Energy, 15.5 times more Omega 6, 15.4 times more Carbohydrate and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Omega 3, 29.4 times more Sugars and 1.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.