Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Broccoli	Recommended Dietary Allowance
Energy	94% 2730kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	563% 9g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	38.6% 28g	19% 14g	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	0.41% 0.3g	10.2% 7.4g	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	% 0.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.8g	g per day for Men 19-50 years
Fiber	124% 47g	87% 33g	38g per day for Men 19-50 years
Protein	154% 86g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	270% 1080μg	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	0.44% 0.4mg	721% 649mg	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	75.3% 11.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Broccoli	Recommended Dietary Allowance
Calcium	85% 850mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	400% 32mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Boiled Broccoli per 1 kg

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

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

• 1 kilogram of Multicereal Kaiser Roll has 6.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.2 times more Vitamin B3 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 770 times more Vitamin A, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9, 1622.5 times more Vitamin C, 1.3 times more Vitamin E and 50.4 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 2.1 times more Calcium, 5.9 times more Copper, 4.8 times more Iron, 3.7 times more Magnesium, 6.7 times more Manganese, 2.8 times more Phosphorus, 15 times more Selenium, 14.6 times more Sodium and 3.6 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 7.8 times more Energy, 13.2 times more Fat, 8.9 times more Saturated Fat, 7.6 times more Omega 3, 39.2 times more Omega 6, 6.3 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 3.6 times more Protein than Boiled Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6