Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Cooked Short-grain White Rice enriched: 385g

Cooked Short-grain White Rice enriched has 4.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	85% 111g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	141% 53.6g	NA	38g per day for Men 19-50 years
Protein	99% 55.4g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	17.5% 0.23mg	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	250% 1000μg	56.7% 227μg	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	796% 716mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	59% 589mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	30.8% 0.28mg	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	136% 11mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	59.7% 1.37mg	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	125% 875mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	7.12% 264g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cooked Short-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Cooked Short-grain White Rice enriched:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.6 times more Vitamin B1, 23.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 10.2 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• 500 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Cooked Short-grain White Rice enriched:

• 500 calories of Cooked Chopped Frozen Broccoli have 153.2 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 7.5 times more Magnesium, 2.9 times more Manganese, 6.9 times more Phosphorus, 25.4 times more Potassium, more Sodium, 3.3 times more Zinc and 6.1 times more Water than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 2.3 times more Selenium than Boiled Chopped Frozen Broccoli.
• 500 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 21.7 times more Omega 3 and 6.1 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Chopped Frozen Broccoli and Cooked Short-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in 500 calories.