Comparing Nutrients in 1 pound Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	5.3% 154kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	140% 183g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	18.6% 13.5g	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	4.25% 3.1g	9.7% 7.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 12.8g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	49% 0.64mg	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	71.4% 286μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	21.3% 213mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	56% 0.5mg	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	41.4% 3.3mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	132% 3.04mg	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	42.8% 299mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 405g	5.47% 202g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3.5 times more Vitamin B1 than Raw Broccoli.

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

• Raw Broccoli has 1.9 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.3 times more Copper, 2 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 16.5 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 7.6 times more Energy, 22.2 times more Fat, 6.1 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fructose and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 1 lb.