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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	123% 3580kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	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	609% 792g	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	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	116% 65g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-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	471% 5.65mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	578% 2310μg	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3% 30mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	529% 42.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	136% 950mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	24.5% 906g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 7.8 times more Vitamin B1, 8.9 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 2.4 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Frozen Broccoli Spears have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Enriched Short-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Enriched Short-grain White Rice has 5.8 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 13.7 times more Calcium, 3.3 times more Potassium, 17 times more Sodium and 6.8 times more Water than Raw Enriched Short-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enriched Short-grain White Rice has 12.3 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.2 times more Omega 3 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Frozen Broccoli Spears have similar amounts of Fiber per 1 kg.
• Both Raw Enriched Short-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.