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Comparing Nutrients in 500 calories Raw Enriched Short-grain White RiceVS Broccoli

Weight per 500 calories

Raw Enriched Short-grain White Rice
140g
Broccoli
1471g

Raw Enriched Short-grain White Rice has 10.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Broccoli?

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.75%0.73g
Fat
5.6%5.44g
0.73 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.2g
Saturated Fat
5.24%1.68g
0.2 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
58%0.93g
0.034 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
4.24%0.72g
0.16 gvs0.72 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85%111g
Carbohydrate
75%98g
111 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.8%10g
≤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]
NA gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g
Fiber
101%38.2g
3.9 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.2%9.08g
Protein
74%41.5g
9.08 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
0 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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65.8%0.79mg
Vitamin B1
87%1.04mg
Thiamine
0.79 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.16%0.067mg
Vitamin B2
132%1.72mg
Riboflavin
0.067 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.74mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
5.74 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
36%1.8mg
Vitamin B5
169%8.43mg
Pantothenic acid
1.8 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg
Vitamin B6
198%2.57mg
Pyridoxine
0.24 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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80.7%323μg
Vitamin B9
232%926μg
Folates and Folic Acid
323 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1458%1312mg
Ascorbic acid
0 mgvs1312 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
NA mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
NA μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.42%4.2mg
Calcium
69%691mg
4.2 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.6%0.29mg
Copper
80%0.72mg
0.29 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74%5.9mg
Iron
134%10.7mg
5.9 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg
Magnesium
73.5%309mg
32 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63%1.45mg
Manganese
134%3.1mg
1.45 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%133mg
Phosphorus
139%971mg
133 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.12%106mg
Potassium
137%4647mg
106 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.3%21μg
Selenium
67%36.8μg
21 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.093%1.4mg
Sodium
32.4%485mg
1.4 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.54mg
Zinc
55%6.03mg
1.54 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.6g
Water
35.5%1313g
18.6 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Broccoli:
Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: