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

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10% 292kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.45% 128g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of UNCLE BENS Cooked Parboiled Brown Rice versus 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 1.3 times more Vitamin B1 and 4.1 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 23.5 times more Vitamin B9, more Vitamin E and 253.5 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Frozen Broccoli Spears provide similar amounts of Vitamin B5 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 Frozen Broccoli Spears:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 3.6 times more Copper, 2.4 times more Magnesium, 4.5 times more Manganese, 1.6 times more Phosphorus, 4.9 times more Selenium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 1.4 times more Iron, 4.1 times more Potassium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have 5.1 times more Energy and 5.9 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 15.6 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.