Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	94% 2730kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	563% 9g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	38.6% 28g	18.6% 13.5g	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	11.4% 8.3g	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	% 0.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	124% 47g	79% 30g	38g per day for Men 19-50 years
Protein	154% 86g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	85% 850mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	42.2% 0.38mg	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	400% 32mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	9.73% 360g	24.7% 915g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 520 times more Vitamin A, 1410 times more Vitamin C and 29 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin E per 1 kg.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Vegan Multigrain Kaiser Roll, 60g has 1.5 times more Calcium, 9.5 times more Copper, 4 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 8.6 times more Selenium, 25 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 kilogram:

• Vegan Multigrain Kaiser Roll, 60g has 10.5 times more Energy, 18.6 times more Fat, 15.9 times more Saturated Fat, 8.6 times more Omega 3, 64.5 times more Omega 6, 9.4 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 27.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.