Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	3.97% 115kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.66% 0.45g	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% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	21.7% 12g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	52.2% 0.68mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	93% 0.83mg	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	35.7% 2.86mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	179% 4.1mg	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	33.5% 234mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.7% 359g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Raw Enriched Short-grain White Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Raw Enriched Short-grain White Rice:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.4 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 7.8 times more Vitamin B1, 8.9 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Raw Enriched Short-grain White Rice:

• 14 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 3.3 times more Potassium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 5.8 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Selenium and 3.2 times more Zinc than Frozen Broccoli Spears.
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 5.2 times more Omega 3 than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 12.3 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.