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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.4% 41kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	7.75% 4.34g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.8% 58mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 5 ounces of Frozen Broccoli Spears have 2.3 times more Vitamin B2, 11.8 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 1014 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 3.1 times more Vitamin B1, 10.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 5 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 5 ounces of Frozen Broccoli Spears have 1.4 times more Potassium and 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 1.7 times more Calcium, 7.9 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 10.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry parboiled Long-grain White Rice contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 7.4 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 12.9 times more Energy, 15.1 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in five ounces.