Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	123% 3580kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	609% 792g	41.2% 53.6g	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	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	116% 65g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Boiled Spears 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	471% 5.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	578% 2310μg	75% 300μg	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

	Raw Enriched Short-grain White Rice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	47.8% 0.43mg	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	529% 42.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	141% 3.25mg	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	136% 950mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Raw Enriched Short-grain White Rice has 10.3 times more Vitamin B1, 9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.7 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Raw Enriched Short-grain White Rice has 4.9 times more Copper, 6.9 times more Iron, 3.2 times more Manganese, 1.7 times more Phosphorus, 7.9 times more Selenium and 3.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Calcium, 2.4 times more Potassium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Enriched Short-grain White Rice has 12.8 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.8 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Enriched Short-grain White Rice as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.