Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	8.97% 260kcal	107% 3100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	424% 551g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	131% 95g	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	11.4% 8.3g	4.83% 3.5g	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	% 7.5g	% 4.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	50% 28g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	NA	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	168% 670μg	NA	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	627% 564mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	56% 560mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	92% 0.83mg	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	101% 8.1mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	348% 8mg	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	71.4% 500mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	471% 7070mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	7.65% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contains 1.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Potassium and 3.2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• While 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contains 1.5 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 29.5 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contains 11.9 times more Energy, 22.1 times more Fat, 11.5 times more Carbohydrate, 7.1 times more Sugars and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy