Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.27% 37kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.52% 0.088g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.098% 0.071g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Regular Long-grain White Rice enriched	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	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10% 0.13mg	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	20.6% 82.2μg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.46% 58.3μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	29% 0.67mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.62% 97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 7.4 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 5 oz of Cooked Regular Long-grain White Rice enriched contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.5 times more Magnesium, 6.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 5 oz of Cooked Regular Long-grain White Rice enriched contain 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Manganese and 2.7 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Regular Long-grain White Rice enriched contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3 and 7.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 5 oz of Cooked Regular Long-grain White Rice enriched contain 5 times more Energy and 5.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 6 in five ounces.