Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White RiceVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
Cooked Chopped Frozen Broccoli
36%
3%
61%
1 kg ▼

Macro Nutrients

123%3580kcal
Energy
9.66%280kcal
3580 kcalvs280 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
5.36%5.2g
Fat
1.24%1.2g
5.2 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
4.38%1.4g
Saturated Fat
0.56%0.18g
1.4 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
15%0.24g
Omega 3
26.3%0.42g
0.24 gvs0.42 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
6.7%1.14g
Omega 6
0.76%0.13g
1.14 gvs0.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
609%792g
Carbohydrate
41%53.5g
792 gvs53.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
NA
Sugars
20.3%14.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
73.7%28g
Fiber
79%30g
28 gvs30 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
116%65g
Protein
55.4%31g
65 gvs31 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
56.7%510μg
RAE, retinol activity equivalents
0 μgvs510 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
471%5.65mg
Vitamin B1
46%0.55mg
Thiamine
5.65 mgvs0.55 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
37%0.48mg
Vitamin B2
62.3%0.81mg
Riboflavin
0.48 mgvs0.81 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
257%41mg
Vitamin B3
28.6%4.6mg
Niacin, nicotinic acid, niacinamide
41 mgvs4.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
258%13mg
Vitamin B5
55%2.74mg
Pantothenic acid
13 mgvs2.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
132%1.7mg
Vitamin B6
100%1.3mg
Pyridoxine
1.7 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
578%2310μg
Vitamin B9
140%560μg
Folates and Folic Acid
2310 μgvs560 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
446%401mg
Ascorbic acid
0 mgvs401 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
88%13mg
Tocopherols and Tocotrienols
NA mgvs13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
NA
Vitamin K
734%881μg
Phytomenadione or phylloquinone
NA μgvs881 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

3%30mg
Calcium
33%330mg
30 mgvs330 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
233%2.1mg
Copper
37.8%0.34mg
2.1 mgvs0.34 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
529%42.3mg
Iron
76.3%6.1mg
42.3 mgvs6.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
54.8%230mg
Magnesium
31%130mg
230 mgvs130 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
451%10.4mg
Manganese
97%2.23mg
10.4 mgvs2.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
136%950mg
Phosphorus
70%490mg
950 mgvs490 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
22.4%760mg
Potassium
41.8%1420mg
760 mgvs1420 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
275%151μg
Selenium
12.7%7μg
151 μgvs7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.67%10mg
Sodium
7.33%110mg
10 mgvs110 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
100%11mg
Zinc
25.5%2.8mg
11 mgvs2.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
3.6%133g
Water
24.5%907g
133 gvs907 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Cooked Chopped Frozen Broccoli:
Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Cooked Chopped Frozen Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: