Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rice Bran	12%	43%	45%

Macro Nutrients

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Energy	0.9% 26kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	13% 4.17g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	42% 7.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	1.24% 0.9g	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	1.14% 0.83g	0.28% 0.2g	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	% 0.75g	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	55.3% 21g	38g per day for Men 19-50 years
Protein	5% 2.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	212% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	313% 4.07mg	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	16.8% 67μg	15.8% 63μg	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	62.7% 56.4mg	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	8.13% 1.22mg	33% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rice Bran	Recommended Dietary Allowance
Calcium	5.6% 56mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	81% 0.73mg	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	10% 0.81mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	186% 781mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	618% 14.2mg	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	7.14% 50mg	240% 1677mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	43.7% 1485mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	55% 6.04mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.17% 6.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rice Bran per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Rice Bran:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 42.7 times more Vitamin K than Rice Bran.
• While 100 g of Crude Rice Bran contain 51.9 times more Vitamin B1, 3 times more Vitamin B2, 72.3 times more Vitamin B3, 26.5 times more Vitamin B5, 31.3 times more Vitamin B6 and 4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rice Bran provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Rice Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Crude Rice Bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Rice Bran:

• 100 grams of Frozen Chopped Broccoli have 14.9 times more Water than Rice Bran.
• While 100 g of Crude Rice Bran contain 19.2 times more Copper, 22.9 times more Iron, 43.4 times more Magnesium, 48.3 times more Manganese, 33.5 times more Phosphorus, 7 times more Potassium, 5.6 times more Selenium and 12.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rice Bran contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crude Rice Bran contain 12.2 times more Energy, 71.9 times more Fat, 94.8 times more Saturated Fat, 3 times more Omega 3, 230.4 times more Omega 6, 10.4 times more Carbohydrate, 7 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6