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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.56% 103kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	79.5% 103g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	% 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	20% 11g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 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	66.5% 266μg	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	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	0.26% 0.04mg	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 parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	22.2% 222mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.55% 279g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Vitamin B2, 22.3 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 1.4 times more Vitamin B1 and 4.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked parboiled Long-grain White Rice have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Calcium, 3.4 times more Iron, 2 times more Magnesium, 3.8 times more Potassium, 12 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 1.8 times more Copper and 3.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked parboiled Long-grain White Rice have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 6.2 times more Omega 3, 12.3 times more Sugars, 41.5 times more Fructose and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 4.7 times more Energy and 5.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked parboiled Long-grain White Rice have similar amounts of Protein per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.