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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	5.47% 159kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	176% 229g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	43% 31g	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	4.63% 3.36g	13% 9.34g	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	% 2.22g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	61% 23g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	13% 0.17mg	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	122% 490μg	9.07% 36.3μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	18% 181mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	41% 0.94mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11% 405g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has more Vitamin A, 5.4 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 1411 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 9.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 4.5 times more Calcium, 1.6 times more Copper, 5.3 times more Iron and 14.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 6 times more Omega 3 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 1 lb of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contains 6.8 times more Energy, 6.5 times more Fat, 12 times more Omega 6, 7 times more Carbohydrate, 4.9 times more Sugars, 2.8 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3