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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.83% 111kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.73% 0.29g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0.6% 0.44g	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	0.11% 0.079g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	47.6% 0.62mg	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	55.6% 222μg	2.98% 12μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	13% 131mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	31% 0.28mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	61% 1.4mg	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	27.8% 194mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.55% 279g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cooked parboiled Long-grain White 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 Cooked parboiled Long-grain White Rice:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.3 times more Vitamin B2, 18.7 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 1.3 times more Vitamin B1 and 5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 2.1 times more Copper, 1.6 times more Manganese, 13.3 times more Selenium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Omega 3, 13.4 times more Sugars and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• While 14 oz of Cooked parboiled Long-grain White Rice contain 4.4 times more Energy and 4.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.