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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	57% 1656kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12.7% 127mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

• 1 pound of Enriched Regular Long-grain White Rice has 8 times more Vitamin B1, 9.1 times more Vitamin B3, 4.2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 2.3 times more Vitamin B2, more Vitamin C, 12.3 times more Vitamin E and 1014 times more Vitamin K than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per one pound.
• 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 1 pound of Enriched Regular Long-grain White Rice has 6.1 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus, 7.9 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Calcium, 2.2 times more Potassium and 7.8 times more Water than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 12.6 times more Energy, 14.9 times more Carbohydrate and 2.3 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Enriched Regular Long-grain White Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.