Comparing Nutrients in 1 kilogram Broccoli VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Broccoli	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	11.7% 340kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	43% 14g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1108% 17.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	341% 443g	130g per day for Men 19-50 years
Sugars	23.4% 17g	58% 42g	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	9.38% 6.8g	9.93% 7.2g	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	% 4.9g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	295% 112g	38g per day for Men 19-50 years
Protein	50.4% 28g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	47% 470mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	288% 2.6mg	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	91% 7.3mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	735% 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	94% 660mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	338% 5070mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	24% 893g	8.1% 299g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Raw Broccoli has 3 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.5 times more Calcium, 5.3 times more Copper, 2.2 times more Iron, 4.6 times more Magnesium, 8 times more Manganese, 3.5 times more Phosphorus, 10 times more Selenium, 15.4 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 9.7 times more Energy, 31.4 times more Fat, 12.1 times more Saturated Fat, 28.1 times more Omega 3, 64.2 times more Omega 6, 6.7 times more Carbohydrate, 2.5 times more Sugars, 4.3 times more Fiber and 4.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.