Comparing Nutrients in 14 ounces Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	4.65% 135kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	123% 160g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	16.3% 12g	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	3.72% 2.7g	8.5% 6.15g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	42.7% 0.56mg	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	62.5% 250μg	30.8% 123μg	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	393% 354mg	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	20.6% 3.1mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	18.7% 187mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	49% 0.44mg	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	36.2% 2.9mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	116% 2.66mg	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	37.4% 262mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.58% 354g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3.5 times more Vitamin B1 than Raw Broccoli.

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

• Raw Broccoli has 1.9 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.3 times more Copper, 2 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 16.5 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 7.6 times more Energy, 22.2 times more Fat, 6.1 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fructose and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 14 oz.