Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	8.97% 260kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	15.5% 4.95g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	399% 519g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	5.5% 4g	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	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	142% 54g	38g per day for Men 19-50 years
Protein	50% 28g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	186% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	77% 1mg	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	215% 860μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	56% 560mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	319% 2.87mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	830% 19mg	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	244% 1710mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	328% 4920mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	24.7% 915g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rolls, pumpernickel per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Rolls, pumpernickel:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 54.1 times more Vitamin K than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 7.2 times more Vitamin B1, 3.1 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Rolls, pumpernickel:

• 1 kilogram of Frozen Chopped Broccoli has 2.9 times more Water than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 7.6 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 6.5 times more Manganese, 3.4 times more Phosphorus, 9.9 times more Selenium, 20.5 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, pumpernickel contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, pumpernickel contains 10.6 times more Energy, 9.7 times more Fat, 34.6 times more Omega 6, 10.9 times more Carbohydrate, 1.8 times more Fiber and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, pumpernickel offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6