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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	45% 1300kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	56% 2.8mg	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	148% 590μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	42.2% 0.38mg	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	183% 14.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24.7% 915g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice enriched has 3.1 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Cooked Short-grain White Rice enriched as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Short-grain White Rice enriched has 1.9 times more Copper, 1.8 times more Iron, 1.2 times more Manganese and 2.7 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 56 times more Calcium, 2.3 times more Magnesium, 1.5 times more Phosphorus, 8.2 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Short-grain White Rice enriched has 5 times more Energy and 6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Cooked Short-grain White Rice enriched as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.