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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	2% 57.5kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.53% 19.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Vitamin B2, 11.8 times more Vitamin B9, more Vitamin C, 45 times more Vitamin E and 1014 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 3.1 times more Vitamin B1, 10.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Frozen Broccoli Spears.
• 7 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Dry parboiled Long-grain White Rice:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Potassium and 9.2 times more Water than Dry parboiled Long-grain White Rice.
• While 7 oz of Dry parboiled Long-grain White Rice contain 1.7 times more Calcium, 7.9 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 10.5 times more Selenium and 3 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry parboiled Long-grain White Rice contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 7.4 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 12.9 times more Energy, 15.1 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.