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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	4.38% 127kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	176% 229g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	61% 23g	38g per day for Men 19-50 years
Protein	25% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	15% 150mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	48.4% 0.44mg	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	34.6% 2.77mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11% 411g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen 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 Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 3.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 881 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 11.2 times more Vitamin B1, 5.9 times more Vitamin B2 and 8.5 times more Vitamin B3 than Boiled Chopped Frozen 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 Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Potassium and 2.2 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 5.5 times more Calcium, 2.8 times more Copper, 5.9 times more Iron, 53.9 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Magnesium, Manganese and Phosphorus per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 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 8.5 times more Energy, 22.1 times more Fat, 47 times more Omega 6, 9.4 times more Carbohydrate, 4.7 times more Sugars and 1.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen 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