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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45% 1300kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	42% 23.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-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	16.7% 0.2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	5% 20μg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	25% 2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Short-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 Short-grain White Rice vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cooked Short-grain White Rice has 1.4 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.8 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B6, 28 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Short-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 Short-grain White Rice vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cooked Short-grain White Rice has 2.1 times more Copper, 1.6 times more Manganese and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 33 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 5.5 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Short-grain White Rice has 4.6 times more Energy and 5.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.7 times more Omega 3 and 1.3 times more Protein than Cooked Short-grain White Rice.
• 1 kilogram of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Short-grain White Rice as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.