Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Long-grain Brown Rice

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Long-grain Brown Rice: 27g

Raw Long-grain Brown Rice has 14.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16% 20.8g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	0.25% 0.18g	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	4.4% 3.2g	0% 0g	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	% 2.9g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	19.3% 11g	3.67% 2.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	5.78% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.53% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.4% 258μg	1.57% 6.27μg	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	241% 217mg	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	31.3% 4.7mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	21.5% 215mg	0.25% 2.45mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	9.14% 0.082mg	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	39% 3.1mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.7% 17.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Long-grain Brown Rice:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.4 times more Vitamin B1, 14.3 times more Vitamin B2, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin C, 28.7 times more Vitamin E and 1907.9 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Frozen Chopped Broccoli, Unprepared and Raw Long-grain Brown Rice have similar amounts of Vitamin B3 per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Long-grain Brown Rice:

• Frozen Chopped Broccoli, Unprepared has 87.8 times more Calcium, 1.8 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 12 times more Potassium, 2.3 times more Selenium, 67.8 times more Sodium, 3.2 times more Zinc and 109.4 times more Water than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Fat, 46.3 times more Omega 3, 28.9 times more Sugars, more Fructose, 11.8 times more Fiber and 5.3 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.