Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Brown Rice	8%	7%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Brown Rice	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	5.4% 0.92g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Brown Rice	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	39% 0.51mg	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	5% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Brown Rice	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	30.8% 0.28mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	163% 3.74mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.33% 12.4g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.2 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin C than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 7.8 times more Vitamin B1, 9.2 times more Vitamin B3, 5.3 times more Vitamin B5 and 3.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium, 6 times more Sodium and 7.4 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 7.3 times more Copper, 2.2 times more Iron, 7.9 times more Magnesium, 12.7 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium and 4.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Omega 3 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 13.9 times more Energy, 9.2 times more Fat, 12.2 times more Saturated Fat, 29.6 times more Omega 6, 15.9 times more Carbohydrate and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Medium-grain Brown Rice have similar amounts of Fiber per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.