Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.56% 103kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.4% 0.58g	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	244% 317g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0.66% 0.48g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	50% 0.65mg	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	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	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	22.2% 222mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	97% 0.87mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	188% 4.3mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice per 14 oz

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

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 10.9 times more Vitamin B1, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.8 times more Potassium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 5.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 3.4 times more Omega 3 and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 14 times more Energy, 16.7 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.