Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.86% 0.15g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.17% 0.12g	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	% 0.08g	g per day for Men 19-50 years
Fiber	7.9% 3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	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	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.6% 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	16.8% 67μg	57.8% 231μg	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	0.73% 0.11mg	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	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	24.4% 0.22mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	47.3% 1.1mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 10.9 times more Vitamin B1, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 2 times more Calcium, 1.8 times more Potassium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 5.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 3.4 times more Omega 3 and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• While 100 g of Enriched Regular Long-grain White Rice contain 14 times more Energy, 16.7 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.