Comparing Nutrients in 100 grams Cooked Regular Long-grain White Rice VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.5% 130kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	2.03% 1.47g	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	1.05% 0.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	13.5% 0.18mg	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	0.75% 3μg	23.5% 94μg	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	0% 0mg	76% 68.3mg	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	0.27% 0.04mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	4% 0.036mg	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	2.5% 0.2mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	11% 0.26mg	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	6.14% 43mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2.45% 91g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice has 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 3.6 times more Vitamin B1, 8.8 times more Vitamin B2, 1.9 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C, 33.8 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 100 g.
• Both Cooked Regular Long-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Cooked Regular Long-grain White Rice has 1.9 times more Copper, 1.8 times more Manganese, 3.9 times more Selenium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.1 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 7.1 times more Potassium, 17 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice.

Comparison of macro-nutrients per 100 grams:

• Cooked Regular Long-grain White Rice has 4.5 times more Energy and 5.3 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 9.6 times more Omega 3, 29.4 times more Sugars and 7.5 times more Fiber than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Frozen Broccoli Spears have similar amounts of Protein per 100 g.
• Both Cooked Regular Long-grain White Rice as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.