Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	88% 115g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	49.3% 0.64mg	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	20% 79.4μg	2.83% 11.3μg	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	63% 57mg	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	12.5% 1.87mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	44.7% 0.4mg	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	11% 0.86mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	63.8% 1.47mg	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	9.92% 69.5mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dry parboiled Long-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B2, 7 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 881 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 4.1 times more Vitamin B1, 11 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 5 ounces of Cooked Chopped Frozen Broccoli have 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 2.2 times more Calcium, 8.4 times more Copper, 2.1 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 28.4 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dry parboiled Long-grain White Rice contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 13.4 times more Energy, 15.1 times more Carbohydrate and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in five ounces.