Comparing Nutrients in 1 pound Chinese restaurant steamed white Rice VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Chinese restaurant steamed white Rice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	23.6% 685kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	26% 14.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	21.7% 0.2mg	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	22% 1.77mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	64% 1.47mg	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	21.4% 150mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.66% 283g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese restaurant steamed white Rice versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese restaurant steamed white Rice vs Boiled Spears Frozen Broccoli:

• 1 pound of Chinese restaurant steamed white Rice has 1.2 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 5.9 times more Vitamin B6 and 6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Chinese restaurant steamed white Rice vs Boiled Spears Frozen Broccoli:

• 1 pound of Chinese restaurant steamed white Rice has 1.4 times more Manganese and 2.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 10.2 times more Calcium, 1.6 times more Iron, 4 times more Magnesium, 1.7 times more Phosphorus, 9 times more Potassium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Boiled Spears Frozen Broccoli contain similar levels of Copper per one pound.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese restaurant steamed white Rice has 5.4 times more Energy and 6.3 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy