Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Frozen Broccoli Spears	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	3.97% 115kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	154% 200g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	21.7% 12g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	25% 226μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	16.3% 163mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	42.3% 0.38mg	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	35.7% 2.86mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.7% 359g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Schar, Gluten-Free, Classic White Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Frozen Broccoli Spears have 4.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 8.5 times more Vitamin B1, 4.2 times more Vitamin B2 and 8.4 times more Vitamin B3 than Frozen Broccoli Spears.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Frozen Broccoli Spears have 1.2 times more Magnesium, 1.2 times more Manganese, 3.3 times more Potassium, 4.8 times more Selenium and 2.2 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 4.4 times more Calcium, 2.7 times more Copper, 5 times more Iron, 34.9 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Schar, Gluten-Free, Classic White Rolls contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 6.3 times more Omega 3 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 8.2 times more Energy, 7.8 times more Fat, 16.5 times more Omega 6, 9.4 times more Carbohydrate, 4.7 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Schar, Gluten-Free, Classic White Rolls offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3