Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Rice

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Rice: 137g

Raw Regular Long-grain White Rice has 14 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 500 calories - Frozen Chopped Broccoli or Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rice	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	126% 2g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	84.2% 110g	130g per day for Men 19-50 years
Sugars	36% 26g	0.23% 0.16g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	96% 54g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rice	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	322% 1288μg	2.74% 11μg	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	1205% 1085mg	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	156% 23.5mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rice	Recommended Dietary Allowance
Calcium	108% 1077mg	3.84% 38.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	33.5% 0.3mg	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	195% 15.6mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	195% 88μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 962mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.46% 6.85mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.43% 16g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Rice?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Rice:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 10.6 times more Vitamin B1, 27.5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.9 times more Vitamin B5, 11.1 times more Vitamin B6, 117.6 times more Vitamin B9, more Vitamin C, 155.7 times more Vitamin E and 11385.2 times more Vitamin K than Rice.
• 500 calories of Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Rice:

• 500 calories of Frozen Chopped Broccoli have 28.1 times more Calcium, 2.4 times more Copper, 14.2 times more Iron, 10.1 times more Magnesium, 3.8 times more Manganese, 6.1 times more Phosphorus, 25.9 times more Potassium, 2.6 times more Selenium, 67.4 times more Sodium, 6.2 times more Zinc and 110.5 times more Water than Rice.
• 500 calories of Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 47.5 times more Omega 3, 157.9 times more Sugars, 32.4 times more Fiber and 5.5 times more Protein than Rice.
• Both Frozen Chopped Broccoli and Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Rice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 500 calories.