Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	20% 26g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.15% 0.11g	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	0.028% 0.02g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	7.9% 3g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12% 0.16mg	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	14% 56μg	0.75% 3μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	7.78% 0.07mg	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	7.63% 0.61mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	15.4% 0.35mg	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% 49mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	1.65% 56mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.9% 70.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked parboiled Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Cooked parboiled Long-grain White Rice:

• 100 grams of Cooked Chopped Frozen Broccoli have 4.3 times more Vitamin B2, 18.7 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• While 100 g of Cooked parboiled Long-grain White Rice contain 1.3 times more Vitamin B1 and 5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Cooked parboiled Long-grain White Rice:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• While 100 g of Cooked parboiled Long-grain White Rice contain 2.1 times more Copper, 1.6 times more Manganese, 13.3 times more Selenium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 100 grams of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.5 times more Omega 3, 13.4 times more Sugars and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• While 100 g of Cooked parboiled Long-grain White Rice contain 4.4 times more Energy and 4.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.