Comparing Nutrients in 14 ounces Boiled Broccoli VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	4.8% 139kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	154% 200g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	37.6% 27.3g	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	4.05% 2.94g	11.3% 8.18g	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	% 1.94g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	17% 9.45g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	11.3% 0.15mg	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	107% 429μg	7.94% 31.8μg	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	286% 258mg	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	38.4% 5.75mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	16% 159mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	42.3% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	35.7% 0.82mg	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	38% 266mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Boiled Broccoli have more Vitamin A, 5.4 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 1411 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 9.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 14 ounces of Boiled Broccoli have 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 4.5 times more Calcium, 1.6 times more Copper, 5.3 times more Iron and 14.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Manganese and Zinc per 14 ounces.
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 6 times more Omega 3 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 14 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 6.8 times more Energy, 6.5 times more Fat, 12 times more Omega 6, 7 times more Carbohydrate, 4.9 times more Sugars, 2.8 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3