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Comparing Nutrients in 7 ounces Frozen Chopped BroccoliVS Long-grain Brown Rice

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli
34%
8%
58%
Long-grain Brown Rice
8%
8%
84%
7 oz ▼

Macro Nutrients

1.78%51.6kcal
Energy
25%728kcal
51.6 kcalvs728 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.59%0.58g
Fat
6.55%6.35g
0.58 gvs6.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.087g
Saturated Fat
3.67%1.17g
0.087 gvs1.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
3.97%0.064g
0.21 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.36%0.062g
Omega 6
11.3%1.92g
0.062 gvs1.92 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.3%9.5g
Carbohydrate
116%151g
9.5 gvs151 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.7%2.68g
Sugars
1.8%1.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.68 gvs1.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.27%1.65g
Fructose
0%0g
≤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]
1.65 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.5g
Glucose
%0g
1.5 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
19%7.14g
5.95 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.96%5.58g
Protein
26.7%15g
5.58 gvs15 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

11.5%103μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
103 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.76%0.11mg
Vitamin B1
89.5%1.07mg
Thiamine
0.11 mgvs1.07 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B2
14.5%0.19mg
Riboflavin
0.19 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.83%0.93mg
Vitamin B3
80.5%13mg
Niacin, nicotinic acid, niacinamide
0.93 mgvs13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11%0.55mg
Vitamin B5
42%2.1mg
Pantothenic acid
0.55 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B6
73%0.95mg
Pyridoxine
0.26 mgvs0.95 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.9μg
Biotin
NA μgvs9.9 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.2%133μg
Vitamin B9
11.4%45.6μg
Folates and Folic Acid
133 μgvs45.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
124%112mg
Vitamin C
0%0mg
Ascorbic acid
112 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.42mg
Vitamin E
7.94%1.2mg
Tocopherols and Tocotrienols
2.42 mgvs1.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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134%161μg
Vitamin K
0.99%1.2μg
Phytomenadione or phylloquinone
161 μgvs1.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
1.8%18mg
111 mgvs18 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.38%0.075mg
Copper
66.6%0.6mg
0.075 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg
Iron
32%2.56mg
1.6 mgvs2.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg
Magnesium
55%230mg
35.7 mgvs230 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.4%0.58mg
Manganese
246%5.66mg
0.58 mgvs5.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
282%127μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs127 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg
Phosphorus
88%617mg
99 mgvs617 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.4%421mg
Potassium
14.6%496mg
421 mgvs496 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.56μg
Selenium
61.7%34μg
5.56 μgvs34 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.18%47.6mg
Sodium
0.66%9.92mg
47.6 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.66%0.95mg
Zinc
38.4%4.23mg
0.95 mgvs4.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.9%181g
Water
0.63%23.4g
181 gvs23.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Long-grain Brown Rice:
Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Long-grain Brown Rice:
Comparison of macro-nutrients per 7 ounces:



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