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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	4.07% 118kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	176% 229g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	25.4% 254mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	179% 2690mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	5.15% 191g	3700g per day for Men 19-50 years

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

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 3.5 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 811 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 11.6 times more Vitamin B1, 5 times more Vitamin B2 and 8.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 1 pound of Frozen Chopped Broccoli has 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Potassium, 7 times more Selenium 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 3.2 times more Calcium, 2.5 times more Copper, 4.4 times more Iron and 24.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Phosphorus 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 Frozen Chopped Broccoli has 5.3 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 9.2 times more Energy, 9.1 times more Fat, 19.7 times more Omega 6, 10.6 times more Carbohydrate, 5.1 times more Sugars, 2.5 times more Fructose and 1.7 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped 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