Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Cooked Chopped Frozen Broccoli: 1786g

Dry instant Long-grain White Rice, enriched has 13.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	36.2% 26.3g	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	0.036% 0.026g	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	% 0.026g	NA	g per day for Men 19-50 years
Sucrose	% 0.026g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	179% 2.32mg	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	90% 362μg	250% 1000μg	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	0% 0mg	796% 716mg	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	0.35% 0.053mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.9% 29mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	67.5% 0.61mg	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	104% 8.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	173% 4mg	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	22% 155mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	43.8% 1620g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.2 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 39.3 times more Vitamin B2, 8.6 times more Vitamin B5, 14.5 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 447.9 times more Vitamin E and 11956.4 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry instant Long-grain White Rice, enriched vs Cooked Chopped Frozen Broccoli:

• 500 calories of Dry instant Long-grain White Rice, enriched have 3.9 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 20.4 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 12.6 times more Magnesium, 3.1 times more Manganese, 5.6 times more Phosphorus, 71.4 times more Potassium, 14.9 times more Sodium, 2.7 times more Zinc and 146.9 times more Water than Dry instant Long-grain White Rice, enriched.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 33.5 times more Omega 3, 399 times more Sugars, 21.4 times more Fiber and 5.4 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.