Comparing Nutrients in 1 pound 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	4.38% 127kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	109% 142g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0.94% 0.68g	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	% 0.68g	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	25% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	38.4% 0.5mg	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	4.54% 18μg	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	202% 182mg	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	40% 6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.5% 1.8μg	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	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	65% 0.59mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	225% 5.17mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	77.5% 42.6μg	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	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 411g	7.9% 292g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound 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 pound.