Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	8.45% 6.12g	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	0.13% 0.091g	5.2% 3.76g	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	% 0.045g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	23.6% 13g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	45.4% 0.59mg	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	3.4% 13.6μg	76% 304μg	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	284% 256mg	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	0.3% 0.045mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	19% 0.17mg	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	13.6% 1.1mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Frozen Chopped Broccoli:

• Cooked parboiled Long-grain White Rice has 1.4 times more Vitamin B1 and 4.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Vitamin B2, 22.3 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Frozen Chopped Broccoli:

• Cooked parboiled Long-grain White Rice has 1.8 times more Copper, 1.2 times more Manganese and 3.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Calcium, 3.4 times more Iron, 2 times more Magnesium, 3.8 times more Potassium, 12 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 4.7 times more Energy and 5.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.2 times more Omega 3, 12.3 times more Sugars, 41.5 times more Fructose and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.