Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

UNCLE BENS Cooked Parboiled Brown Rice have 5.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Frozen Chopped Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	82% 107g	130g per day for Men 19-50 years
Sugars	36% 26g	0.7% 0.51g	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	22% 16g	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	% 14.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	152% 57.7g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	96% 54g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	111% 1000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	28.8% 0.37mg	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	322% 1288μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	108% 1077mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	48.8% 0.44mg	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	195% 15.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	169% 3.88mg	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	137% 962mg	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	5.9% 219g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or UNCLE BENS Cooked Parboiled Brown Rice?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Frozen Chopped Broccoli have 3.1 times more Vitamin B1, 7.8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B5, 6.7 times more Vitamin B6, 94.7 times more Vitamin B9, more Vitamin E and 1146.3 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Frozen Chopped Broccoli have 105.5 times more Calcium, 1.7 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 19.6 times more Potassium, 1.7 times more Selenium, 33.9 times more Sodium, 3.5 times more Zinc and 8 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 74.2 times more Omega 3, 50.9 times more Sugars, more Fructose, 10 times more Fiber and 5.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Frozen Chopped Broccoli and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6 in 500 calories.