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

Macros Ratio

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

Macro Nutrients

	Raw Short-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	123% 3580kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.24% 1.2g	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% 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	116% 65g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Raw 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	58.3% 0.7mg	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	100% 16mg	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	15% 60μg	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

	Raw Short-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	100% 8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	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	136% 950mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	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	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	25.5% 2.8mg	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 Short-grain White Rice VS Cooked Chopped Frozen Broccoli per 1 kg

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

• 1 kilogram of Raw Short-grain White Rice has 1.3 times more Vitamin B1, 3.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin B2, 9.3 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• 1 kilogram of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw 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 Raw Short-grain White Rice vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Raw Short-grain White Rice has 6.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus and 3.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.9 times more Potassium and 6.8 times more Water than Raw Short-grain White Rice.
• 1 kilogram of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

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