Comparing Nutrients in 5 ounces Dry parboiled Long-grain White Rice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.3% 530kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	2.87% 2.1g	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	0.039% 0.028g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	19% 10.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	19% 0.25mg	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	2.83% 11.3μg	33.3% 133μg	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	108% 97mg	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	0.28% 0.043mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10% 101mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	5.67% 0.051mg	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	13% 1.05mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	15.8% 0.36mg	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	31% 217mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.25% 247mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled Long-grain White Rice VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry parboiled Long-grain White Rice versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry parboiled Long-grain White Rice vs Frozen Broccoli Spears:

• 5 ounces of Dry parboiled Long-grain White Rice have 3.1 times more Vitamin B1, 10.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.3 times more Vitamin B2, 11.8 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 1014 times more Vitamin K than Dry parboiled Long-grain White Rice.
• 5 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Dry parboiled Long-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry parboiled Long-grain White Rice vs Frozen Broccoli Spears:

• 5 ounces of Dry parboiled Long-grain White Rice have 1.7 times more Calcium, 7.9 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 10.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.4 times more Potassium and 9.2 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Frozen Broccoli Spears contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry parboiled Long-grain White Rice have 12.9 times more Energy, 15.1 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 7.4 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• 5 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dry parboiled Long-grain White Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.