Comparing Nutrients in 7 ounces Cooked Medium-grain White Rice enriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	8.9% 258kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	43.6% 56.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	27.6% 0.33mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	28.8% 115μg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	37% 2.96mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	10.5% 73.4mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	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% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Medium-grain White Rice enriched versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Medium-grain White Rice enriched have 3 times more Vitamin B1, 4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 5.1 times more Vitamin B2, 2.6 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Medium-grain White Rice enriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Medium-grain White Rice enriched have 2.4 times more Iron, 1.7 times more Manganese, 10.7 times more Selenium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 1.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Chopped Frozen Broccoli contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Medium-grain White Rice enriched have 4.6 times more Energy and 5.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4.2 times more Omega 3, 10 times more Fiber and 1.3 times more Protein than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Medium-grain White Rice enriched as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.