Comparing Nutrients in 1 kilogram Cooked Regular Long-grain White Rice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	45% 1300kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	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	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	10.5% 4g	79% 30g	38g per day for Men 19-50 years
Protein	48% 27g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	40% 0.36mg	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	25% 2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	111% 2.56mg	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	61.4% 430mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	18.5% 684g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Cooked Regular Long-grain White Rice has 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C, 33.8 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Regular Long-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Regular Long-grain White Rice has 1.9 times more Copper, 1.8 times more Manganese, 3.9 times more Selenium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.1 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 7.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• 1 kilogram of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice has 4.5 times more Energy and 5.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 9.6 times more Omega 3, 29.4 times more Sugars and 7.5 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cooked Regular Long-grain White Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.