Comparing Nutrients in 1 kilogram Rolls, dinner, wheat VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, wheat	13%	21%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, dinner, wheat	Broccoli	Recommended Dietary Allowance
Energy	94% 2730kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	46.8% 15g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	51% 66.4g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	100% 38g	68.4% 26g	38g per day for Men 19-50 years
Protein	154% 86g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, wheat	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	361% 4.33mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	135% 1.75mg	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	150% 600μg	158% 630μg	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	0% 0mg	991% 892mg	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	24% 3.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, wheat	Broccoli	Recommended Dietary Allowance
Calcium	176% 1760mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	54.4% 0.49mg	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	444% 35.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	91% 2.1mg	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	149% 1040mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	349% 5240mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	10% 370g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, dinner, wheat vs Broccoli:

• Rolls, dinner, wheat have 6.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 6.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 37.6 times more Vitamin K than Rolls, dinner, wheat.
• Both Rolls, dinner, wheat and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Rolls, dinner, wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, dinner, wheat vs Broccoli:

• Rolls, dinner, wheat have 3.7 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 13.2 times more Selenium, 15.9 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Potassium and 2.4 times more Water than Rolls, dinner, wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, dinner, wheat have 8 times more Energy, 17 times more Fat, 13.1 times more Saturated Fat, 21.4 times more Omega 6, 6.9 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Rolls, dinner, wheat and Raw Broccoli have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Rolls, dinner, wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.