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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	4.07% 118kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	157% 204g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	% 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	22.8% 12.7g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	25.4% 254mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	121% 844mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	11.2% 415g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli vs Multicereal Kaiser Roll:

• 1 pound of Frozen Chopped Broccoli has 520 times more Vitamin A, 1410 times more Vitamin C and 29 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Multicereal Kaiser Roll:

• 1 pound of Frozen Chopped Broccoli has 2.5 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 1.5 times more Calcium, 9.5 times more Copper, 4 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 8.6 times more Selenium, 25 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Multicereal Kaiser Roll contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 10.5 times more Energy, 18.6 times more Fat, 15.9 times more Saturated Fat, 8.6 times more Omega 3, 64.5 times more Omega 6, 9.4 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6