Comparing Nutrients in 7 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	1.78% 51.6kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	76% 99g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.46% 1.8g	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	2.27% 1.65g	0.55% 0.4g	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	% 1.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	110% 41.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	621% 8.08mg	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	33.2% 133μg	31.3% 125μg	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	124% 112mg	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	16% 2.42mg	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	11% 111mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	161% 1.44mg	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	20% 1.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	1226% 28mg	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% 99mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	109% 12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rice Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Rice Bran:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 42.7 times more Vitamin K than Rice Bran.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Rice Bran:

• 7 ounces of Frozen Chopped Broccoli have 14.9 times more Water than Rice Bran.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6