Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	4.38% 127kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	282% 367g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	158% 2.05mg	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	34% 136μg	9.07% 36.3μg	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	202% 182mg	0% 0mg	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	40% 6mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	23% 231mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	143% 1.3mg	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	34.6% 2.77mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	204% 4.7mg	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	35.6% 249mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11% 411g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Dry parboiled Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 1 pound of Boiled Spears Frozen Broccoli has 1.6 times more Vitamin B2, 3.8 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 881 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 4.1 times more Vitamin B1, 11 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 1 pound of Boiled Spears Frozen Broccoli has 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 1.4 times more Calcium, 6.6 times more Copper, 1.4 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 10.5 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dry parboiled Long-grain White Rice contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2.5 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 13.4 times more Energy, 15.1 times more Carbohydrate and 2.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.