Comparing Nutrients in 500 calories Wild Rice VS Frozen Broccoli Spears

Weight per 500 calories

• Wild Rice: 140g
• Frozen Broccoli Spears: 1724g

Wild 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 - Wild Rice or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Wild Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	80.7% 105g	71% 92g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	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	% 0.94g	NA	g per day for Men 19-50 years
Fiber	23% 8.7g	136% 51.7g	38g per day for Men 19-50 years
Protein	37% 20.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	33.3% 133μg	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	7.66% 1.15mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.66μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	81.5% 0.73mg	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	34.3% 2.75mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	86.6% 606mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	76% 8.35mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.29% 11g	42% 1561g	3700g per day for Men 19-50 years

Wild Rice VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain 701.7 times more Vitamin A, 7.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2.8 times more Vitamin B5, 5.5 times more Vitamin B6, 12.2 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and 657 times more Vitamin K than Raw Wild Rice.
• Both Wild Rice and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Wild 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 Wild Rice vs Frozen Broccoli Spears:

• 500 calories of Wild Rice have 1.4 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 24 times more Calcium, 4.5 times more Iron, 2.4 times more Manganese, 1.7 times more Phosphorus, 7.2 times more Potassium, 8.4 times more Selenium, 29.9 times more Sodium and 143.6 times more Water than Raw Wild Rice.
• Both Wild Rice and Frozen Broccoli Spears contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 5.1 times more Omega 3, 7.2 times more Sugars, 6 times more Fiber and 2.6 times more Protein than Raw Wild Rice.
• Both Wild Rice and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Wild Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.