Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	9.66% 280kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	241% 313g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	2.07% 1.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	55.4% 31g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	84.6% 1.1mg	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	140% 560μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	33% 330mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	143% 1.3mg	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	76.3% 6.1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	496% 11.4mg	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	70% 490mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	17.4% 644g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS UNCLE BENS Cooked Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 14 times more Vitamin B9, more Vitamin E and 220.3 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 1.8 times more Vitamin B1 and 4.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 2.3 times more Potassium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 3.8 times more Copper, 3 times more Magnesium, 5.1 times more Manganese, 2 times more Phosphorus, 13.4 times more Selenium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Iron per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 5.3 times more Omega 3, 9.8 times more Sugars and 1.8 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 5.3 times more Energy and 5.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6 in one kilogram.