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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Frozen Broccoli Spears	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	4.54% 132kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Cooked parboiled Long-grain White Rice per 1 lb

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

• 1 pound of Frozen Broccoli Spears has 6 times more Vitamin B2, 31.3 times more Vitamin B9, more Vitamin C, 135 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 5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B1 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cooked parboiled Long-grain White Rice:

• 1 pound of Frozen Broccoli Spears has 2.2 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 4.5 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 1.9 times more Copper, 1.4 times more Manganese and 4.9 times more Selenium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked parboiled Long-grain White Rice contain similar levels of Phosphorus and Zinc per one pound.
• 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 Frozen Broccoli Spears has 7.4 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 4.2 times more Energy and 4.9 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked parboiled Long-grain White Rice offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in one pound.