Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Cooked Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.83% 111kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	86% 112g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0.27% 0.2g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Regular Long-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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	28.4% 0.37mg	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	29.8% 119μg	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	1.06% 0.16mg	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

	Boiled Spears Frozen Broccoli	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	20.2% 202mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	30.4% 0.27mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	81.4% 1.87mg	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	31% 218mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cooked Regular Long-grain White Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Cooked Regular Long-grain White Rice:

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 2.8 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C, 33 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice.
• While 14 oz of Cooked Regular Long-grain White Rice contain 1.4 times more Vitamin B5 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Regular Long-grain White Rice provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Cooked Regular Long-grain White Rice:

• 14 ounces of Boiled Spears Frozen Broccoli have 5.1 times more Calcium, 3.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 5.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice.
• While 14 oz of Cooked Regular Long-grain White Rice contain 1.6 times more Copper, 1.5 times more Manganese, 3.9 times more Selenium and 1.6 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 3.2 times more Omega 3, 29.4 times more Sugars and 7.5 times more Fiber than Cooked Regular Long-grain White Rice.
• While 14 oz of Cooked Regular Long-grain White Rice contain 4.6 times more Energy and 5.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cooked Regular Long-grain White Rice offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.