Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.83% 111kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	3% 0.51g	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	242% 315g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	22% 12.3g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White 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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	44.3% 0.58mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	48.5% 0.44mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	190% 4.37mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Enriched Medium-grain White Rice per 14 oz

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

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C and 12 times more Vitamin E than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 10.5 times more Vitamin B1, 11.1 times more Vitamin B3, 4.9 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Enriched Medium-grain White Rice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Enriched Medium-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 Enriched Medium-grain White Rice:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.7 times more Potassium and 7 times more Water than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 3.2 times more Copper, 7.1 times more Iron, 2.7 times more Magnesium, 4.9 times more Manganese, 2.2 times more Phosphorus, 21.6 times more Selenium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Omega 3 and 2.1 times more Fiber than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 12.9 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.