Comparing Nutrients in 14 ounces Rolls, dinner, oat bran VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32.3% 937kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	14.6% 19g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	39.7% 0.52mg	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	94% 377μg	66.5% 266μg	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	249% 224mg	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	12.7% 1.9mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	33.7% 337mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	16.8% 0.15mg	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	205% 16.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	50.7% 1.17mg	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	65.2% 456mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	109% 1639mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.7% 175g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, dinner, oat bran vs Frozen Chopped Broccoli:

• Rolls, dinner, oat bran have 8.5 times more Vitamin B1, 3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 67.6 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, oat bran vs Frozen Chopped Broccoli:

• Rolls, dinner, oat bran have 1.5 times more Calcium, 3.6 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 10.5 times more Selenium, 17.2 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 2.1 times more Water than Rolls, dinner, oat bran.

Comparison of macro-nutrients per 14 ounces:

• Rolls, dinner, oat bran have 9.1 times more Energy, 15.9 times more Fat, 14.1 times more Saturated Fat, 47.5 times more Omega 6, 8.4 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Rolls, dinner, oat bran and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Rolls, dinner, oat bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.