Comparing Nutrients in 100 calories Cooked Brown Rice VS Frozen Chopped Broccoli

Weight per 100 calories

• Cooked Brown Rice: 89.3g
• Frozen Chopped Broccoli: 385g

Cooked Brown Rice has 4.3 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.23% 1.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.82% 0.011mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	38.5% 0.5mg	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	0.89% 3.57μg	64.4% 258μg	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	241% 217mg	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	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.89% 8.93mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	8.04% 0.072mg	16.2% 0.15mg	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	5.9% 0.47mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.35% 39.3mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	49% 1.13mg	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	9.82% 68.8mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.5mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	1.76% 65g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Brown Rice vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.2 times more Vitamin B1, 34.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6, 72.2 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Brown Rice vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 24.1 times more Calcium, 2 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 2.8 times more Phosphorus, 11.6 times more Potassium, 103.4 times more Sodium, 3.3 times more Zinc and 5.4 times more Water than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Medium-grain Brown Rice has 2.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Fat, 34.8 times more Omega 3, 7.2 times more Fiber and 5.2 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Medium-grain Brown Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Medium-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.