Comparing Nutrients in 100 grams Boiled Spears Frozen Broccoli VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	0.97% 28kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.92% 0.29g	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	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	62.2% 81g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.46% 0.33g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	7.9% 3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Dry 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	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34.8% 0.45mg	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	7.5% 30μg	2% 8μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	31.6% 0.28mg	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	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	45% 1.04mg	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	7.86% 55mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.27% 9.86g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Dry parboiled Long-grain White Rice per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Spears Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 100 grams of Boiled Spears Frozen Broccoli have 1.6 times more Vitamin B2, 3.8 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 881 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 100 g of Dry parboiled Long-grain White Rice contain 4.1 times more Vitamin B1, 11 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spears Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 100 grams of Boiled Spears Frozen Broccoli have 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 100 g of Dry parboiled Long-grain White Rice contain 1.4 times more Calcium, 6.6 times more Copper, 1.4 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 10.5 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Dry parboiled Long-grain White Rice contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 2.5 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• While 100 g of Dry parboiled Long-grain White Rice contain 13.4 times more Energy, 15.1 times more Carbohydrate and 2.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 100 grams of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.