Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	0.9% 26kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.069% 0.05g	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	1.14% 0.83g	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	% 0.75g	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	14% 7.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.4% 0.12mg	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	16.8% 67μg	68.8% 275μg	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	62.7% 56.4mg	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	8.13% 1.22mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	19.7% 0.18mg	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	10% 0.81mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	43% 0.99mg	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	7.14% 50mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dry instant Long-grain White Rice, enriched per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Dry instant Long-grain White Rice, enriched:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 3.4 times more Vitamin B2, more Vitamin C, 30.5 times more Vitamin E and 811 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 100 g of Dry instant Long-grain White Rice, enriched contain 17.5 times more Vitamin B1, 14.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Dry instant Long-grain White Rice, enriched:

• 100 grams of Frozen Chopped Broccoli have 2.5 times more Calcium, 1.3 times more Magnesium, 7.9 times more Potassium and 10.9 times more Water than Dry instant Long-grain White Rice, enriched.
• While 100 g of Dry instant Long-grain White Rice, enriched contain 4.7 times more Copper, 7.8 times more Iron, 3.4 times more Manganese, 2.4 times more Phosphorus, 13.3 times more Selenium and 3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 6.2 times more Omega 3 and 1.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While 100 g of Dry instant Long-grain White Rice, enriched contain 14.6 times more Energy, 17.2 times more Carbohydrate and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in 100 grams.