Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	4.38% 127kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	53.4% 9.07g	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	157% 204g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	17.5% 12.7g	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	NA	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	g per day for Men 19-50 years
Fiber	36% 13.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	25% 14g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	15% 150mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	181% 1.63mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	11% 411g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Multicereal Kaiser Roll per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 510 times more Vitamin A, 1002.5 times more Vitamin C and 31.5 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Multicereal Kaiser Roll provide similar amounts of Vitamin B9 and Vitamin E per one pound.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 2.6 times more Calcium, 10.6 times more Copper, 5.2 times more Iron, 6 times more Magnesium, 5.8 times more Manganese, 3.8 times more Phosphorus, 1.8 times more Potassium, 34.3 times more Selenium, 54.5 times more Sodium and 5.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 9.8 times more Energy, 45 times more Fat, 38.9 times more Saturated Fat, 21.4 times more Omega 3, 153.8 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 Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6