Comparing Nutrients in 1 kilogram Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Energy	82.4% 2390kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	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	388% 505g	51% 66.4g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	28.4% 20.6g	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	% 21g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	134% 51g	68.4% 26g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	513% 6.15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	20% 80μg	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	12% 1.8mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Calcium	180% 1800mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	446% 35.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	71.4% 500mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	395% 5930mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	11.4% 420g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 8.7 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.7 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 1016 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 3.8 times more Calcium, 2 times more Copper, 4.9 times more Iron, 18 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Magnesium, 1.3 times more Phosphorus, 4.2 times more Potassium, 6.3 times more Selenium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7 times more Energy, 7.2 times more Fat, 12.5 times more Omega 6, 7.6 times more Carbohydrate, 4 times more Sugars, 3 times more Fructose and 2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.