Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.54% 0.091g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Medium-grain White Rice enriched	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	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.63% 0.099mg	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	28.8% 115μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.38% 0.075mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	32.5% 0.75mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Medium-grain White Rice enriched:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 6 times more Vitamin B2, 2.6 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.2 times more Vitamin B1, 3.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Medium-grain White Rice enriched:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.3 times more Potassium, more Sodium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.8 times more Iron, 1.3 times more Manganese and 2.7 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Medium-grain White Rice enriched have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 10.5 times more Omega 3 and 10 times more Fiber than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5 times more Energy and 6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Medium-grain White Rice enriched have similar amounts of Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.