Comparing Nutrients in 1 pound Prepared instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.67g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	36% 13.6g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	79.4% 318μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	17% 0.15mg	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% 8.03mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	44% 1mg	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	24% 168mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.62% 319g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Prepared instant Long-grain White Rice, enriched versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Prepared instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 1.4 times more Vitamin B1, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 10.1 times more Vitamin B2, 4.9 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Prepared instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 2.9 times more Iron, 1.5 times more Manganese, 6.9 times more Selenium and 1.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium, 2.6 times more Magnesium, 1.3 times more Phosphorus, 15.8 times more Potassium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Chopped Frozen Broccoli contain similar levels of Copper per one pound.
• 1 pound of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 4.4 times more Energy and 5 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Omega 3, more Sugars, 5 times more Fiber and 1.4 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.