Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cooked Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Rice Noodles	7%	2%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Rice Noodles	Recommended Dietary Allowance
Energy	3.56% 103kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	73.3% 95g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0.16% 0.12g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Rice Noodles	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	1.83% 0.024mg	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	66.5% 266μg	0.99% 3.97μg	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	249% 224mg	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	32.3% 4.84mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Rice Noodles	Recommended Dietary Allowance
Calcium	22.2% 222mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	16.8% 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	40% 3.2mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	19.7% 0.45mg	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	28.3% 198mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.9% 293g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Rice Noodles per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cooked Rice Noodles:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.9 times more Vitamin B1, 24 times more Vitamin B2, 6.5 times more Vitamin B3, 25.4 times more Vitamin B5, 21.7 times more Vitamin B6, 67 times more Vitamin B9, more Vitamin C, 40.7 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• 14 ounces of Cooked Rice Noodles have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Rice Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cooked Rice Noodles:

• 14 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 5.8 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 53 times more Potassium, 1.9 times more Zinc and 1.2 times more Water than Cooked Rice Noodles.
• While 14 oz of Cooked Rice Noodles contain 1.6 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Rice Noodles contain similar levels of Copper per 14 ounces.
• 14 ounces of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 26.3 times more Omega 3, 3 times more Fiber and 1.6 times more Protein than Cooked Rice Noodles.
• While 14 oz of Cooked Rice Noodles contain 4.2 times more Energy and 5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Cooked Rice Noodles provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Rice Noodles provide inadequate amounts of Omega 6 in 14 ounces.