Comparing Nutrients in 500 calories Raw Enriched Short-grain White Rice VS Frozen Broccoli Spears

Weight per 500 calories

• Raw Enriched Short-grain White Rice: 140g
• Frozen Broccoli Spears: 1724g

Raw Enriched Short-grain White Rice has 12.3 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	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	10.3% 3.9g	136% 51.7g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	232% 3mg	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	80.7% 323μg	405% 1621μg	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	1308% 1178mg	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	NA	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	69% 0.62mg	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	74% 5.9mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	192% 4.4mg	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	19% 133mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	42% 1561g	3700g per day for Men 19-50 years

Raw Enriched Short-grain White Rice VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.6 times more Vitamin B1, 29.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 12.6 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 500 calories of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 168.7 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 8.6 times more Magnesium, 3 times more Manganese, 7.7 times more Phosphorus, 40.6 times more Potassium, 1.6 times more Selenium, 209.9 times more Sodium, 3.8 times more Zinc and 84.1 times more Water than Raw Enriched Short-grain White Rice.
• 500 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 64.3 times more Omega 3, 13.2 times more Fiber and 5.8 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Enriched Short-grain White Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.