Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Chinese restaurant steamed white Rice

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Chinese restaurant steamed white Rice: 199g

Chinese restaurant steamed white Rice has 5.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Chinese restaurant steamed white Rice?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	NA	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	84.6% 32g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	3.36% 0.044mg	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	150% 600μg	2.5% 9.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	35.4% 354mg	0.99% 9.93mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	10.6% 0.095mg	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	81.7% 6.54mg	9.7% 0.77mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	2.37% 9.93mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	38.7% 0.89mg	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	75% 525mg	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.66% 9.93mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	26.3% 972g	3.36% 124g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Chinese Restaurant Steamed White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Chinese restaurant steamed white Rice?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Chinese restaurant steamed white Rice:

• 300 calories of Cooked Chopped Frozen Broccoli have 18.5 times more Vitamin B1, 29.1 times more Vitamin B2, 4.4 times more Vitamin B3, 31.9 times more Vitamin B6 and 60.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Chinese restaurant steamed white Rice:

• 300 calories of Cooked Chopped Frozen Broccoli have 35.6 times more Calcium, 3.8 times more Copper, 8.4 times more Iron, 14 times more Magnesium, 2.7 times more Manganese, 8 times more Phosphorus, 38.3 times more Potassium, 11.9 times more Sodium, 2.2 times more Zinc and 7.8 times more Water than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 18 times more Fiber and 5.2 times more Protein than Chinese restaurant steamed white Rice.
• Both Cooked Chopped Frozen Broccoli and Chinese restaurant steamed white Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Chinese restaurant steamed white Rice provide inadequate amounts of Fiber