Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.7% 0.29g	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	122% 159g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.33% 0.24g	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	0.055% 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	% 1.5g	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25% 0.33mg	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	115% 458μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	11% 111mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	48.5% 0.44mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	94% 2.16mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	54.5% 30μg	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	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Enriched Regular Long-grain White Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Enriched Regular Long-grain White Rice:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B2, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 10.9 times more Vitamin B1, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Enriched Regular Long-grain White Rice:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.8 times more Potassium and 7.9 times more Water than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 5.8 times more Copper, 5.3 times more Iron, 1.4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3.4 times more Omega 3 and 2.3 times more Fiber than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 14 times more Energy, 16.7 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.