Comparing Nutrients in 1 kilogram Broccoli VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	11.7% 340kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	22% 7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	346% 450g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1g	% 20g	g per day for Men 19-50 years
Fiber	68.4% 26g	124% 47g	38g per day for Men 19-50 years
Protein	50.4% 28g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	47% 470mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	24% 893g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 310 times more Vitamin A, 1.4 times more Vitamin B5, 2230 times more Vitamin C and 36.3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 1.2 times more Potassium and 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 1.8 times more Calcium, 7.3 times more Copper, 4.4 times more Iron, 3.7 times more Magnesium, 6.2 times more Manganese, 2.8 times more Phosphorus, 9.6 times more Selenium, 18.2 times more Sodium and 4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Vegan Multigrain Kaiser Roll, 60g contains 8 times more Energy, 14.6 times more Fat, 6.1 times more Saturated Fat, 14.3 times more Omega 3, 40.8 times more Omega 6, 6.8 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.