Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10% 292kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.02% 2.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.13g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20% 0.26mg	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	2% 7.94μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	7.5% 0.067mg	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	13% 1.05mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	19.2% 0.44mg	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	27.2% 191mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.45% 128g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of UNCLE BENS Cooked Parboiled Brown Rice versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Cooked Chopped Frozen Broccoli:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.8 times more Vitamin B1 and 4.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 14 times more Vitamin B9, more Vitamin E and 220.3 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Cooked Chopped Frozen Broccoli:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 3.8 times more Copper, 3 times more Magnesium, 5.1 times more Manganese, 2 times more Phosphorus, 13.4 times more Selenium and 2.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 2.3 times more Potassium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Chopped Frozen Broccoli contain similar levels of Iron per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 5.3 times more Energy and 5.9 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.3 times more Omega 3, 9.8 times more Sugars and 1.8 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.