Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	123% 161g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.15g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	69% 0.9mg	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	27.8% 111μg	3.97% 16μg	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	88.4% 79.6mg	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	17.5% 2.6mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	62.6% 0.56mg	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	15% 1.2mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	89.3% 2.05mg	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	14% 97mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dry parboiled Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B2, 7 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 881 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 4.1 times more Vitamin B1, 11 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Dry parboiled Long-grain White Rice:

• 7 ounces of Cooked Chopped Frozen Broccoli have 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 2.2 times more Calcium, 8.4 times more Copper, 2.1 times more Magnesium, 4.6 times more Manganese, 3.1 times more Phosphorus, 28.4 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dry parboiled Long-grain White Rice contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Omega 3, 4.5 times more Sugars and 1.7 times more Fiber than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 13.4 times more Energy, 15.1 times more Carbohydrate and 2.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.