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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Brown Rice	Recommended Dietary Allowance
Energy	4.38% 127kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	24.5% 4.16g	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	266% 346g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	36% 13.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	25% 14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	178% 2.3mg	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	22.7% 91μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Brown Rice	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	140% 1.26mg	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	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	738% 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	31.8% 222mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	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	83.3% 9.16mg	11mg per day for Men 19-50 years
Water	11% 411g	1.5% 56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of 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 Brown Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.8 times more Vitamin B9 and more Vitamin C than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 7.5 times more Vitamin B1, 9.4 times more Vitamin B3, 5.4 times more Vitamin B5 and 3.9 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Brown Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Raw Medium-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 Brown Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has 7.3 times more Water than Brown Rice.
• While 1 lb of Raw Medium-grain Brown Rice contains 8.1 times more Copper, 3 times more Iron, 11 times more Magnesium, 16.8 times more Manganese, 5.4 times more Phosphorus, 1.9 times more Potassium and 7.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brown Rice contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Medium-grain Brown Rice contains 12.9 times more Energy, 22.3 times more Fat, 70.6 times more Omega 6, 14.2 times more Carbohydrate and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brown Rice offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6