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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1% 29kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	4.1% 5.35g	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	5.46% 3.06g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	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	76% 68.3mg	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	9% 1.35mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	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	9% 0.72mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	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	1.13% 17mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	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: Frozen Broccoli Spears VS Dry parboiled Long-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 100 grams of Frozen Broccoli Spears have 2.3 times more Vitamin B2, 11.8 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 1014 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 100 g of Dry parboiled Long-grain White Rice contain 3.1 times more Vitamin B1, 10.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 100 grams of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 100 grams of Frozen Broccoli Spears have 1.4 times more Potassium and 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 100 g of Dry parboiled Long-grain White Rice contain 1.7 times more Calcium, 7.9 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 10.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry parboiled Long-grain White Rice contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 7.4 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 12.9 times more Energy, 15.1 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.