Comparing Nutrients in 7 ounces Rice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25% 724kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	25.3% 14g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	1.46% 0.22mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	25.4% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.62% 23g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Rice have 1.3 times more Vitamin B1, 3.4 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2 times more Vitamin B2, 8.4 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Raw Regular Long-grain White Rice.
• 7 ounces of Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Regular Long-grain White Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice vs Frozen Chopped Broccoli:

• 7 ounces of Rice have 5.8 times more Copper, 1.4 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Selenium and 2.3 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Calcium, 1.8 times more Potassium and 7.9 times more Water than Raw Regular Long-grain White Rice.
• Both Rice and Frozen Chopped Broccoli contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice have 14 times more Energy, 16.7 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.4 times more Omega 3 and 2.3 times more Fiber than Raw Regular Long-grain White Rice.
• 7 ounces of Rice provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Regular Long-grain White Rice as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.