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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57% 1656kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	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	218% 2.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	244% 19.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice vs Cooked Chopped Frozen Broccoli:

• 1 pound of Enriched Regular Long-grain White Rice has 10.5 times more Vitamin B1, 9.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C, 12 times more Vitamin E and 881 times more Vitamin K than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice vs Cooked Chopped Frozen Broccoli:

• 1 pound of Enriched Regular Long-grain White Rice has 6.5 times more Copper, 7.1 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 21.6 times more Selenium and 3.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 7.8 times more Water than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 13 times more Energy, 14.9 times more Carbohydrate and 2.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3, 12.3 times more Sugars and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Enriched Regular Long-grain White Rice as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.