Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.07% 0.18g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	17.3% 0.16mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	67.8% 1.56mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Enriched Medium-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Enriched Medium-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 Enriched Medium-grain White Rice:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B2, more Vitamin C and 12 times more Vitamin E than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 10.5 times more Vitamin B1, 11.1 times more Vitamin B3, 4.9 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Enriched Medium-grain White Rice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Enriched Medium-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 Enriched Medium-grain White Rice:

• 5 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium, 1.7 times more Potassium and 7 times more Water than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 3.2 times more Copper, 7.1 times more Iron, 2.7 times more Magnesium, 4.9 times more Manganese, 2.2 times more Phosphorus, 21.6 times more Selenium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Omega 3 and 2.1 times more Fiber than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 12.9 times more Energy, 14.8 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in five ounces.