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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.07% 118kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	26% 4.4g	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	266% 346g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	4.13% 3g	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	% 3g	g per day for Men 19-50 years
Fiber	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	26% 104μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	152% 1.37mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	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	202% 1411mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.45% 53.5g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 2.9 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 135.2 times more Vitamin K than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 10.2 times more Vitamin B1, 13.8 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Long-grain Brown Rice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw 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 Long-grain Brown Rice:

• 1 pound of Frozen Chopped Broccoli has 6.2 times more Calcium and 7.8 times more Water than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 7.9 times more Copper, 1.6 times more Iron, 6.4 times more Magnesium, 9.7 times more Manganese, 6.2 times more Phosphorus, 6.1 times more Selenium and 4.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Long-grain Brown Rice contain similar levels of Potassium per one pound.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 3.3 times more Omega 3 than Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 14.1 times more Energy, 11 times more Fat, 31.2 times more Omega 6, 16 times more Carbohydrate and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Long-grain Brown Rice offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6