Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Wild Rice	16%	3%	81%

Macro Nutrients

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Energy	1.4% 41kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	3.14% 0.53g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.9% 3.54g	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	% 0.95g	g per day for Men 19-50 years
Fiber	11% 4.25g	23% 8.8g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	42.6% 0.55mg	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	33.7% 135μg	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	7.75% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	82.5% 0.74mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	82% 1.9mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Wild Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Wild Rice:

• 5 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 53.4 times more Vitamin K than Wild Rice.
• While 5 oz of Raw Wild Rice contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 14.6 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wild Rice provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Wild Rice:

• 5 ounces of Frozen Broccoli Spears have 2 times more Calcium and 11.7 times more Water than Wild Rice.
• While 5 oz of Raw Wild Rice contain 14.6 times more Copper, 2.7 times more Iron, 11.1 times more Magnesium, 5.2 times more Manganese, 7.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 17.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Wild Rice contain 12.3 times more Energy, 2.4 times more Omega 3, 10.2 times more Omega 6, 14 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 4.8 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6