Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	89.3% 116g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	1.5% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	43% 0.56mg	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	63.5% 254μg	10.2% 41μg	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	202% 182mg	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	40% 6mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	53.4% 0.48mg	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	34.6% 2.77mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	192% 4.4mg	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	31.8% 222mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11% 411g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cooked Long-grain Brown Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 6.2 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 440.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.2 times more Vitamin B1, 5.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cooked Long-grain Brown Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.7 times more Potassium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.1 times more Copper, 3 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 8.3 times more Selenium and 2.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Long-grain Brown Rice contain similar levels of Iron per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.8 times more Omega 3, 6.1 times more Sugars and 1.9 times more Fiber than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 4.4 times more Energy, 27.3 times more Omega 6 and 4.8 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Long-grain Brown Rice offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3