Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Wild Rice	16%	3%	81%

Macro Nutrients

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Energy	2% 57.5kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	4.4% 0.75g	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	114% 149g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.84% 4.96g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.33g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	52% 29.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	83.5% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	59.7% 0.78mg	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	47% 189μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Wild Rice	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	116% 1.04mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	115% 2.64mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Wild Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Wild Rice:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 53.4 times more Vitamin K than Wild Rice.
• While 7 oz of Raw Wild Rice contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 14.6 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Wild Rice provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Wild Rice:

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium and 11.7 times more Water than Wild Rice.
• While 7 oz of Raw Wild Rice contain 14.6 times more Copper, 2.7 times more Iron, 11.1 times more Magnesium, 5.2 times more Manganese, 7.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 17.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Wild Rice contain 12.3 times more Energy, 2.4 times more Omega 3, 10.2 times more Omega 6, 14 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 4.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6