Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rolls, hard (includes kaiser)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46% 1329kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	11% 8.03g	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	80% 45g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	108% 431μg	76% 304μg	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	284% 256mg	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	12.7% 1.9mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	43% 431mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	186% 15mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	64.8% 454mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.8% 141g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, hard (includes kaiser) vs Frozen Chopped Broccoli:

• Rolls, hard (includes kaiser) have 9 times more Vitamin B1, 3.5 times more Vitamin B2, 9 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 135.2 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hard (includes kaiser) vs Frozen Chopped Broccoli:

• Rolls, hard (includes kaiser) have 1.7 times more Calcium, 4.3 times more Copper, 4 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 14 times more Selenium, 22.7 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Potassium and 3 times more Water than Rolls, hard (includes kaiser).

Comparison of macro-nutrients per 1 pound:

• Rolls, hard (includes kaiser) have 11.3 times more Energy, 14.8 times more Fat, 13.8 times more Saturated Fat, 52.3 times more Omega 6, 11 times more Carbohydrate, 1.3 times more Sugars and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 1 lb.
• Both Rolls, hard (includes kaiser) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.