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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Energy	37.4% 1084kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	23% 30g	130g per day for Men 19-50 years
Sugars	43% 31g	10.6% 7.7g	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	13% 9.34g	4.25% 3.1g	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	% 9.43g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	61% 23g	31% 11.8g	38g per day for Men 19-50 years
Protein	27% 15g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61% 0.79mg	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	9.07% 36.3μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	5.44% 0.82mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Calcium	81.6% 816mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	24.7% 0.22mg	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	202% 16mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.15% 191g	11% 405g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 8.7 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.1 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.7 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 1016 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 3.8 times more Calcium, 2 times more Copper, 4.9 times more Iron, 18 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Magnesium, 1.3 times more Phosphorus, 4.2 times more Potassium, 6.3 times more Selenium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7 times more Energy, 7.2 times more Fat, 12.5 times more Omega 6, 7.6 times more Carbohydrate, 4 times more Sugars, 3 times more Fructose and 2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.