Comparing Nutrients in 1 pound Broccoli VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	5.3% 154kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	502% 8.04g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	155% 201g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26.3% 19g	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	4.5% 3.27g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	134% 51g	38g per day for Men 19-50 years
Protein	23% 12.8g	96% 53.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	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	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	107% 17mg	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	NA	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	NA	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	42% 6.3mg	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	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	21.3% 213mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	131% 1.17mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	333% 7.67mg	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	151% 1057mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	153% 2300mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	11% 405g	3.67% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.8 times more Vitamin E than Raw Broccoli.

Comparing minerals per 1 pound for Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Raw Broccoli has 3 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 2.5 times more Calcium, 5.3 times more Copper, 2.2 times more Iron, 4.6 times more Magnesium, 8 times more Manganese, 3.5 times more Phosphorus, 10 times more Selenium, 15.4 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 9.7 times more Energy, 31.4 times more Fat, 12.1 times more Saturated Fat, 28.1 times more Omega 3, 64.2 times more Omega 6, 6.7 times more Carbohydrate, 2.5 times more Sugars, 4.3 times more Fiber and 4.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.