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

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	94% 2730kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	563% 9g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	41% 53.5g	130g per day for Men 19-50 years
Sugars	38.6% 28g	20.3% 14.7g	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	NA	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	NA	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	85% 850mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Multicereal Kaiser Roll has 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 570 times more Vitamin A, 1.5 times more Vitamin B9, 1707.5 times more Vitamin C and 36.2 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin E 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 2.1 times more Calcium, 10 times more Copper, 4.4 times more Iron, 4.9 times more Magnesium, 5.1 times more Manganese, 3.2 times more Phosphorus, 12.6 times more Selenium, 35.3 times more Sodium and 4.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Frozen Broccoli Spears contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 9.4 times more Energy, 15.9 times more Fat, 13.5 times more Saturated Fat, 7.2 times more Omega 3, 54.1 times more Omega 6, 8.4 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6