16Hertz Uno R3 Board vs Arduino Uno R3 Board
You need to have a look at the Arduino comparison table. This shows that all Arduino Uno boards run at 16&nbsp;MHz. It seems that you have fallen for the marketing on the page for the Uno kit that you provided.

Also, which version of the IDE are you running? You should upgrade to the latest version, which is currently, at the time of writing, version 1.6.1.

To answer your questions in turn:


"16Hz" is the brand name and has nothing whatsoever to do
with the speed, which is actually 16 Mega Hertz. "Clock" and
"Frequency" refer to the same thing. 16 MHz is the clock frequency
of the board, and is the speed at which the ATmega328 runs at.
The RS Online link does indeed state 20&nbsp;MHz, but that is merely the
maximum speed at which the ATmega328 can run at. The Uno under clocks it at 16 MHz.
The Ports menu will show you a number of possible devices, Arduino Uno should be one of them (which is the one you should select) and three items below that will be Arduino Mega or Mega 2560 (which you should ignore, you do not have a Mega board1). Unfortunately the Arduino site only shows the Mac menu, even on the Windows guide


  


which is no help to you, assuming that you are running the Arduino IDE on Windows. You should actually see this in the Board menu:


  


and this in the Port menu:


  


As you can see, there should be no mention of the microcontroller in the Port menu.
The 16Hz branded Uno and the Arduino Uno are to all intents and purposes the same and as I state in the first line, the 16 MHz Uno is exactly the same as a regular Uno, it is just marketing.
Both the 16Hz and the Arduino Uno have a ATmega328 and the Mega board has a ATmega2560. Again, check the Arduino comparison table to see the variety of the boards and their respective microcontrollers.


I hope that answers your questions.



1 If you do chose the Arduino Mega or Mega 2560 option, in the Board menu, then indeed there will be an additional Processor menu. However, this is irrelevant in your case, as you do not have a Mega board, and so you need to chose the Uno in the Board menu. If you do so, then the Processor menu will disappear, as it is not needed for the Uno.