Comparing Nutrients in 100 grams Brown Rice VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.5% 362kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	10% 0.13mg	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	5% 20μg	16.8% 67μg	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	62.7% 56.4mg	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	NA	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	4.22% 0.038mg	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	22.5% 1.8mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	12.8% 0.29mg	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	37.7% 264mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Raw Medium-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Medium-grain Brown Rice has 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.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 6 times more Sodium and 7.4 times more Water than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 100 grams:

• Raw Medium-grain Brown Rice has 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.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 100 g.
• Both Raw Medium-grain Brown Rice as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.