Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Brown Rice Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	25.5% 4.33g	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	267% 347g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	55% 21g	38g per day for Men 19-50 years
Protein	25% 14g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Brown Rice Flour	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	180% 28.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	257% 3.34mg	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	34% 136μg	18% 72.6μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Brown Rice Flour	Recommended Dietary Allowance
Calcium	23% 231mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	116% 1.04mg	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	112% 9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	791% 18.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	101% 11mg	11mg per day for Men 19-50 years
Water	11% 411g	1.47% 54.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Brown Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Brown Rice Flour:

• 1 pound of Boiled Spears Frozen Broccoli has 1.9 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin E than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 8.1 times more Vitamin B1, 13.8 times more Vitamin B3, 5.8 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Brown Rice Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Brown Rice Flour have insufficient amounts of Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Brown Rice Flour:

• 1 pound of Boiled Spears Frozen Broccoli has 4.6 times more Calcium and 7.6 times more Water than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 5.3 times more Copper, 3.2 times more Iron, 5.6 times more Magnesium, 12.3 times more Manganese, 6.1 times more Phosphorus, 1.6 times more Potassium, 5.1 times more Selenium and 8.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Brown Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2.2 times more Sugars than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 13 times more Energy, 25.3 times more Fat, 73.4 times more Omega 6, 14.3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Brown Rice Flour offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6