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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	35% 1020kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	16.3% 12g	8.05% 5.83g	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	8.5% 6.15g	NA	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	40% 22.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	30.8% 123μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	15% 0.13mg	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	44% 3.53mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	38.5% 0.89mg	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	72.6% 508mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Cooked Chopped Frozen Broccoli per 14 oz

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

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

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.5 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B9 and 2.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 14 ounces.

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

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.2 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 13.1 times more Selenium, 49.5 times more Sodium and 2.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 9.2 times more Energy, 68.3 times more Fat, 7.5 times more Carbohydrate, 2 times more Sugars and 1.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy