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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.07% 118kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	89.3% 116g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	25.4% 254mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.6% 319g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Cooked Long-grain Brown Rice:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 7.4 times more Vitamin B9, more Vitamin C, 7.2 times more Vitamin E and 405.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.4 times more Vitamin B1, 5.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Long-grain Brown Rice provide similar amounts of 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Cooked Long-grain Brown Rice:

• 1 pound of Frozen Chopped Broccoli has 18.7 times more Calcium, 1.4 times more Iron, 2.5 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 2.8 times more Copper, 2.2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 9.5 times more Omega 3 and 1.9 times more Fiber than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 4.7 times more Energy, 11.5 times more Omega 6 and 5.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Long-grain Brown Rice offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3