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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.97% 0.34g	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	91% 118g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0.69% 0.5g	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	0.13% 0.091g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	25% 14g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White 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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	54.4% 0.71mg	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	3.4% 13.6μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.3% 0.32mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	70% 1.6mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 411g	8.63% 319g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cooked parboiled Long-grain White 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 parboiled Long-grain White Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.3 times more Vitamin B2, 18.7 times more Vitamin B9, more Vitamin C, 132 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 1.3 times more Vitamin B1 and 5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White 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 parboiled Long-grain White Rice:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.5 times more Potassium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 2.1 times more Copper, 1.6 times more Manganese, 13.3 times more Selenium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice contain similar levels of Phosphorus per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Omega 3, 13.4 times more Sugars and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 4.4 times more Energy and 4.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked parboiled Long-grain White Rice offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.