Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	1% 29kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.67% 0.11g	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	61% 79g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	13% 0.17mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	23.3% 0.21mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.48% 23mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Raw Enriched Short-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Raw Enriched Short-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 Raw Enriched Short-grain White Rice:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 2.4 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 7.8 times more Vitamin B1, 8.9 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Enriched Short-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 Raw Enriched Short-grain White Rice:

• 100 grams of Frozen Broccoli Spears have 13.7 times more Calcium, 3.3 times more Potassium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 5.8 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 5.2 times more Omega 3 than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 12.3 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.