Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.83% 111kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	233% 303g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	3.6% 2.6g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	23% 91μg	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	177% 159mg	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	35% 5.24mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	133% 1.2mg	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	30.3% 2.42mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.8% 194mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Long-grain Brown Rice:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 146.8 times more Vitamin K than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 9.8 times more Vitamin B1, 14.2 times more Vitamin B3, 3.9 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Long-grain Brown Rice provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Long-grain Brown Rice:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 7.7 times more Water than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 8.9 times more Copper, 2.1 times more Iron, 8.9 times more Magnesium, 12.8 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium, 24.4 times more Selenium and 7.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Omega 3 and 2.2 times more Sugars than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 13.1 times more Energy, 26.7 times more Fat, 74.5 times more Omega 6, 14.3 times more Carbohydrate and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Long-grain Brown Rice offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6