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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	48.5% 1406kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	59.6% 43.2g	8.45% 6.12g	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	2.2% 1.6g	5.2% 3.76g	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	% 2.18g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.4% 0.59mg	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	NA	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	37% 372mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	19% 0.17mg	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	44.2% 3.54mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	58% 1.33mg	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	81.6% 572mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	214% 3207mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.47% 128g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 1.8 times more Vitamin B5 than Frozen Chopped Broccoli.

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

• 1 pound of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 1.5 times more Calcium, 2.2 times more Copper, 2.4 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 29.5 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Potassium and 3.2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Frozen Chopped Broccoli contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 11.9 times more Energy, 22.1 times more Fat, 11.5 times more Carbohydrate, 7.1 times more Sugars and 2.8 times more Protein than Frozen Chopped Broccoli.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy