Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	4.07% 118kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.9% 0.66g	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	279% 363g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	0.75% 0.54g	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	0.13% 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	% 3.4g	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Regular Long-grain White 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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	25.4% 254mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	111% 1mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	215% 4.94mg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	125% 68.5μg	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	45% 4.94mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Enriched Regular Long-grain White Rice:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 10.9 times more Vitamin B1, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Enriched Regular Long-grain White Rice:

• 1 pound of Frozen Chopped Broccoli has 2 times more Calcium, 1.8 times more Potassium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 5.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 3.4 times more Omega 3 and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• While 1 lb of Enriched Regular Long-grain White Rice contains 14 times more Energy, 16.7 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.