Comparing Nutrients in 7 ounces Cooked Regular Long-grain White Rice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	4.02% 2.9g	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	2.1% 0.79g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	1.5% 5.95μg	27.8% 111μg	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	88.4% 79.6mg	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	0.53% 0.079mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	7.5% 0.067mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	19.2% 0.44mg	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	12% 85.3mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Regular Long-grain White Rice vs Cooked Chopped Frozen Broccoli:

• Cooked Regular Long-grain White Rice has 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Cooked Regular Long-grain White Rice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Regular Long-grain White Rice vs Cooked Chopped Frozen Broccoli:

• Cooked Regular Long-grain White Rice has 2 times more Copper, 2.1 times more Manganese, 10.7 times more Selenium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 3.1 times more Iron, 4.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Regular Long-grain White Rice has 4.6 times more Energy and 5.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3, 29.4 times more Sugars and 7.5 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 7 oz.
• Both Cooked Regular Long-grain White Rice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.