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Comparing Nutrients in 100 grams Chinese restaurant steamed white RiceVS Broccoli

Macros Ratio

Protein Fat Carbs

Chinese restaurant steamed white Rice
8%
2%
90%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

5.2%151kcal
Energy
1.17%34kcal
151 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.28%0.27g
Fat
0.38%0.37g
0.27 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.36%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.94%0.063g
NA gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.29%0.049g
NA gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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26%34g
Carbohydrate
5.1%6.64g
34 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.94%0.68g
≤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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.37%0.9g
Fiber
6.84%2.6g
0.9 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.7%3.2g
Protein
5.04%2.82g
3.2 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
NA μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.33%0.016mg
Vitamin B1
5.9%0.071mg
Thiamine
0.016 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.15%0.015mg
Vitamin B2
9%0.12mg
Riboflavin
0.015 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.54%0.57mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
0.57 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
11.5%0.57mg
Pantothenic acid
NA mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.7%0.022mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.022 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.25%5μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
5 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
99%89.2mg
Ascorbic acid
NA mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
NA mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
NA μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.5%5mg
Calcium
4.7%47mg
5 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.33%0.048mg
Copper
5.44%0.049mg
0.048 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.88%0.39mg
Iron
9.13%0.73mg
0.39 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg
Magnesium
5%21mg
5 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.5%0.45mg
Manganese
9.13%0.21mg
0.45 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg
Phosphorus
9.43%66mg
33 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.59%20mg
Potassium
9.3%316mg
20 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.55%2.5μg
NA μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.33%5mg
Sodium
2.2%33mg
5 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.2%0.68mg
Zinc
3.73%0.41mg
0.68 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%62.5g
Water
2.4%89.3g
62.5 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Chinese restaurant steamed white Rice vs Broccoli:
Comparing minerals per 100 grams for Chinese restaurant steamed white Rice vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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