Compare Chinese Fried Rice Without Meat: Nutrition Facts & Benefits vs Broccoli Nutrition Facts: Health Benefits & Calories

Chinese Fried Rice Without Meat: Nutrition Facts & Benefits

Grains

Broccoli Nutrition Facts: Health Benefits & Calories

Vegetables

Nutrient

Food A

Food B

SFA 8:0

0 G

SFA 12:0

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

SFA 17:0

✓0 G

0 G

TFA 16:1 t

0 G

MUFA 24:1 c

0 G

MUFA 22:1 c

0 G

MUFA 17:1

✓0 G

0 G

Fatty acids, total trans-monoenoic

✓0 G

0 G

MUFA 15:1

0 G

PUFA 20:3 n-3

0 G

PUFA 22:4

0 G

Fatty acids, total trans

✓0 G

0 G

Magnesium

✓9.7 MG

0 MG

Copper, Cu

✓0.1 MG

0 MG

SFA 4:0

0 G

SFA 6:0

0 G

SFA 10:0

0 G

SFA 15:0

0 G

TFA 18:1 t

✓0 G

0 G

TFA 22:1 t

0 G

TFA 18:2 t not further defined

✓0 G

0 G

PUFA 18:2 CLAs

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

✓0 G

0 G

PUFA 20:3 n-6

0 G

Monounsaturated Fat

✓0.6 G

0 G

Polyunsaturated Fat

✓1.1 G

0 G

PUFA 20:2 n-6 c,c

✓0 G

0 G

MUFA 16:1 c

✓0 G

0 G

PUFA 18:3 n-6 c,c,c

✓0 G

0 G

SFA 16:0

✓0.3 G

0 G

SFA 18:0

✓0.1 G

0 G

SFA 20:0

✓0 G

0 G

PUFA 20:4

✓0 G

0 G

Vitamin D (D2 + D3), International Units

0 IU

Vitamin D2 (ergocalciferol)

0 UG

Lutein + zeaxanthin

✓103 UG

0 UG

Calcium

11 MG

✓59 MG

Potassium

69 MG

✓212 MG

Zinc

✓0.7 MG

0 MG

Total Fat

✓3.2 G

0 G

Carbs

✓32.5 G

4.7 G

Calories

✓729 kJ

24 kJ

Sucrose

✓0.4 G

0 G

Glucose

✓0.1 G

0 G

Water

✓59.3 G

0 G

Manganese, Mn

✓0.4 MG

0 MG

Retinol

✓10 UG

0 UG

Vitamin A

✓22 UG

0 UG

Carotene, beta

✓128 UG

0 UG

Carotene, alpha

✓38 UG

0 UG

Vitamin D3 (cholecalciferol)

0 UG

Vitamin D (D2 + D3)

0 UG

Cryptoxanthin, beta

0 UG

Lycopene

✓3 UG

0 UG

Phosphorus

✓44 MG

0 MG

Sodium

✓361 MG

24 MG

Fructose

✓0.1 G

0 G

Saturated Fat

✓0.5 G

0 G

Protein

✓3.8 G

2.4 G

Ash

✓1.1 G

0 G

PUFA 18:3i

0 G

PUFA 18:3 n-3 c,c,c (ALA)

✓0.1 G

0 G

MUFA 18:1 c

✓0.6 G

0 G

PUFA 18:2 n-6 c,c

✓1 G

0 G

SFA 24:0

✓0 G

0 G

SFA 14:0

✓0 G

0 G

PUFA 22:6 n-3 (DHA)

0 G

SFA 22:0

✓0 G

0 G

Iron

0.5 MG

✓0.8 MG

Betaine

✓0.2 MG

0 MG

Choline, total

✓5.5 MG

0 MG

Maltose

0 G

Galactose

0 G

Lactose

0 G

Nitrogen

✓0.6 G

0 G

SFA 11:0

0 G

PUFA 20:3 n-9

0 G

PUFA 22:2

0 G

Choline, free

✓1.5 MG

0 MG

Choline, from glycerophosphocholine

✓1.3 MG

0 MG

Choline, from phosphocholine

✓0.5 MG

0 MG

Choline, from phosphotidyl choline

✓2.2 MG

0 MG

Choline, from sphingomyelin

0 MG

Sugars, Total

✓0.6 G

0 G

Fatty acids, total trans-dienoic

✓0 G

0 G

MUFA 14:1 c

0 G

MUFA 17:1 c

✓0 G

0 G

MUFA 20:1 c

✓0 G

0 G

PUFA 18:2 c

✓1 G

0 G

PUFA 18:3 c

✓0.1 G

0 G

PUFA 20:3 c

0 G

PUFA 20:4c

✓0 G

0 G

PUFA 20:5c

0 G

PUFA 22:5 c

0 G

PUFA 22:6 c

0 G

PUFA 20:2 c

✓0 G

0 G

Total fat (NLEA)

✓2.2 G

0 G

Total Sugars

0 G

✓1.2 G

Fiber

0 G

✓3.5 G

Cholesterol

0 MG

Visual Comparison

Protein3.8 G vs 2.4 G

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBroccoli Nutrition Facts: Health Benefits & Calories

Calories729 vs 24

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBroccoli Nutrition Facts: Health Benefits & Calories

Total Fat3.2 vs 0

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBroccoli Nutrition Facts: Health Benefits & Calories

Calcium11 vs 59

Chinese Fried Rice Without Meat: Nutrition Facts & BenefitsBroccoli Nutrition Facts: Health Benefits & Calories

Comparison Verdict

If your goal is to fuel high-intensity workouts or gain weight, the Chinese fried rice is a superior choice because its higher caloric density provides the energy your body needs to perform and recover. However, if you are focusing on weight management or nutrient density, broccoli is the better option as it allows you to consume a much larger volume of food with minimal calories while still providing a surprising amount of protein per calorie.