Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Frozen Chopped Broccoli

1923g

Cooked Medium-grain White Rice enriched

385g

Cooked Medium-grain White Rice enriched has 5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Cooked Medium-grain White Rice enriched

90%

500 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Cooked Medium-grain White Rice enriched

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

5.75%5.58g

Fat

0.83%0.81g

5.58 gvs0.81 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.64%0.85g

Saturated Fat

0.69%0.22g

0.85 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

126%2g

Omega 3

2.4%0.038g

2 gvs0.038 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

3.5%0.6g

Omega 6

1.04%0.18g

0.6 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

70.7%92g

Carbohydrate

84.6%110g

92 gvs110 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

36%26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

22%16g

Fructose

≤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]

16 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%14.4g

Glucose

14.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

152%57.7g

Fiber

3.04%1.15g

57.7 gvs1.15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

96%54g

Protein

16.3%9.15g

54 gvs9.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Chopped Broccolivs Cooked Medium-grain White Rice enriched

111%1000μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1000 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

85%1mg

Vitamin B1

53.5%0.64mg

Thiamine

1 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

142%1.85mg

Vitamin B2

4.73%0.062mg

Riboflavin

1.85 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

56.5%9.04mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

9.04 mgvs7.06 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

107%5.37mg

Vitamin B5

31.6%1.6mg

Pantothenic acid

5.37 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

192%2.5mg

Vitamin B6

14.8%0.19mg

Pyridoxine

2.5 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

322%1288μg

Vitamin B9

55.8%223μg

Folates and Folic Acid

1288 μgvs223 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1205%1085mg

Vitamin C

0%0mg

Ascorbic acid

1085 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

156%23.5mg

Vitamin E

Tocopherols and Tocotrienols

23.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1300%1560μg

Vitamin K

Phytomenadione or phylloquinone

1560 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Frozen Chopped Broccolivs Cooked Medium-grain White Rice enriched

108%1077mg

Calcium

1.15%11.5mg

1077 mgvs11.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

81%0.73mg

Copper

16.2%0.15mg

0.73 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

195%15.6mg

Iron

71.6%5.73mg

15.6 mgvs5.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

82.4%346mg

Magnesium

12%50mg

346 mgvs50 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

246%5.65mg

Manganese

63%1.45mg

5.65 mgvs1.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

137%962mg

Phosphorus

20.3%142mg

962 mgvs142 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

120%4077mg

Potassium

3.3%112mg

4077 mgvs112 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

98%54μg

Selenium

52.4%29μg

54 μgvs29 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

30.8%462mg

Sodium

0%0mg

462 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

84%9.23mg

Zinc

14.7%1.6mg

9.23 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

47.5%1759g

Water

7.13%264g

1759 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Cooked Medium-grain White Rice enriched:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B1, 30 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 13 times more Vitamin B6, 5.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
Both Frozen Chopped Broccoli, Unprepared as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Cooked Medium-grain White Rice enriched:

Frozen Chopped Broccoli, Unprepared has 93.3 times more Calcium, 5 times more Copper, 2.7 times more Iron, 6.9 times more Magnesium, 3.9 times more Manganese, 6.8 times more Phosphorus, 36.6 times more Potassium, 1.9 times more Selenium, more Sodium, 5.7 times more Zinc and 6.7 times more Water than Cooked Medium-grain White Rice enriched.

Comparison of macro-nutrients per 500 calories:

Frozen Chopped Broccoli, Unprepared has 6.9 times more Fat, 52.5 times more Omega 3, 50 times more Fiber and 5.9 times more Protein than Cooked Medium-grain White Rice enriched.
Both Frozen Chopped Broccoli, Unprepared and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliCooked Medium-grain White Rice enrichedVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Frozen Chopped BroccoliVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: