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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Long-grain Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17% 488kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	7.4% 5.36g	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	0% 0g	4.54% 3.3g	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	% 0g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	39.7% 0.52mg	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	8.93% 35.7μg	66.5% 266μg	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	0% 0mg	249% 224mg	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	4.5% 0.67mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	27.8% 2.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	50.7% 1.17mg	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	58.4% 409mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.54% 279g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 3.4 times more Vitamin B1, 5.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 7.4 times more Vitamin B9, more Vitamin C, 7.2 times more Vitamin E and 405.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Long-grain Brown Rice has 2.8 times more Copper, 2.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 1.4 times more Iron, 2.5 times more Potassium, 6 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Cooked Long-grain Brown Rice has 4.7 times more Energy, 3.3 times more Fat, 11.5 times more Omega 6 and 5.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Omega 3, 5.6 times more Sugars, more Fructose and 1.9 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.