Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Enriched Medium-grain White Rice

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Enriched Medium-grain White Rice: 83.3g

Enriched Medium-grain White Rice has 13.8 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	51% 66g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	58% 32.4g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	9.3% 0.12mg	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	193% 773μg	48% 193μg	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	723% 651mg	0% 0mg	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	94% 14mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	64.6% 646mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	10% 0.092mg	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	117% 9.35mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	40% 0.92mg	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	82.4% 577mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.29% 10.7g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Enriched Medium-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Enriched Medium-grain White Rice?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Enriched Medium-grain White Rice:

• 300 calories of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 27.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 12.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 153.6 times more Vitamin E than Enriched Medium-grain White Rice.
• 300 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Enriched Medium-grain White Rice:

• 300 calories of Frozen Chopped Broccoli have 86.2 times more Calcium, 4.8 times more Copper, 2.6 times more Iron, 7.1 times more Magnesium, 3.7 times more Manganese, 6.4 times more Phosphorus, 34.1 times more Potassium, 2.6 times more Selenium, 332.3 times more Sodium, 5.7 times more Zinc and 98.2 times more Water than Enriched Medium-grain White Rice.
• 300 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 53.8 times more Omega 3, 29.7 times more Fiber and 5.9 times more Protein than Enriched Medium-grain White Rice.
• Both Frozen Chopped Broccoli and Enriched Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in 300 calories.