Comparing Nutrients in 5 ounces Prepared instant Long-grain White Rice, enriched VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	29% 38g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	25% 99μg	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	0.094% 0.014mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	31.4% 2.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	7.5% 52.4mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Frozen Broccoli Spears:

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 3.8 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 14.3 times more Vitamin B2, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Prepared instant Long-grain White Rice, enriched as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Prepared instant Long-grain White Rice, enriched vs Frozen Broccoli Spears:

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 2.5 times more Iron, 1.3 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.1 times more Calcium, 3.2 times more Magnesium, 1.6 times more Phosphorus, 27.8 times more Potassium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Frozen Broccoli Spears contain similar levels of Copper per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 4.3 times more Energy and 5 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Omega 3, more Sugars, 5 times more Fiber and 1.4 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Prepared instant Long-grain White Rice, enriched as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.