Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rice Bran	12%	43%	45%

Macro Nutrients

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Energy	1.27% 37kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	54% 70.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.76% 1.28g	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	1.62% 1.18g	0.39% 0.28g	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	% 1.06g	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	11% 4.25g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	301% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	210% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	444% 5.77mg	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	23.7% 95μg	22.3% 89.3μg	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	89% 80mg	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	11.5% 1.73mg	46.5% 6.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	115% 1.03mg	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	14.4% 1.15mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	876% 20mg	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	10% 71mg	340% 2377mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	78% 8.56mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rice Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Rice Bran:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 42.7 times more Vitamin K than Rice Bran.
• While 5 oz of Crude Rice Bran contain 51.9 times more Vitamin B1, 3 times more Vitamin B2, 72.3 times more Vitamin B3, 26.5 times more Vitamin B5, 31.3 times more Vitamin B6 and 4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rice Bran provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Rice Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Rice Bran:

• 5 ounces of Frozen Chopped Broccoli have 14.9 times more Water than Rice Bran.
• While 5 oz of Crude Rice Bran contain 19.2 times more Copper, 22.9 times more Iron, 43.4 times more Magnesium, 48.3 times more Manganese, 33.5 times more Phosphorus, 7 times more Potassium, 5.6 times more Selenium and 12.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rice Bran contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Rice Bran contain 12.2 times more Energy, 71.9 times more Fat, 94.8 times more Saturated Fat, 3 times more Omega 3, 230.4 times more Omega 6, 10.4 times more Carbohydrate, 7 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6