Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	8.97% 260kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	22% 7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	118% 20g	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	346% 450g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	38.6% 28g	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	0.41% 0.3g	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	% 7.5g	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	79% 30g	124% 47g	38g per day for Men 19-50 years
Protein	50% 28g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 670μg	155% 620μg	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	0.44% 0.4mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	56% 560mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	400% 3.6mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Multicereal Kaiser Roll per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Multicereal Kaiser Roll:

• 1 kilogram of Frozen Chopped Broccoli has 520 times more Vitamin A, 1410 times more Vitamin C and 29 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Multicereal Kaiser Roll provide similar amounts of Vitamin B9 and Vitamin E per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Multicereal Kaiser Roll:

• 1 kilogram of Frozen Chopped Broccoli has 2.5 times more Water than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 1.5 times more Calcium, 9.5 times more Copper, 4 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 8.6 times more Selenium, 25 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Multicereal Kaiser Roll contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 10.5 times more Energy, 18.6 times more Fat, 15.9 times more Saturated Fat, 8.6 times more Omega 3, 64.5 times more Omega 6, 9.4 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6