Comparing Nutrients in 1 pound Rolls, pumpernickel VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, pumpernickel	Broccoli	Recommended Dietary Allowance
Energy	43% 1252kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	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	181% 235g	23% 30g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	87.5% 49g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	144% 1.72mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	98% 390μg	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	19% 2.86mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	158% 12.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	376% 8.66mg	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	111% 776mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	149% 2232mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	3.92% 145g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, pumpernickel vs Broccoli:

• Rolls, pumpernickel have 5.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C and 67.7 times more Vitamin K than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 lb.
• Both Rolls, pumpernickel as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, pumpernickel vs Broccoli:

• Rolls, pumpernickel have 1.4 times more Calcium, 5.9 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 9.1 times more Manganese, 2.6 times more Phosphorus, 11.1 times more Selenium, 14.9 times more Sodium and 3.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 2.8 times more Water than Rolls, pumpernickel.

Comparison of macro-nutrients per 1 pound:

• Rolls, pumpernickel have 8.1 times more Energy, 7.6 times more Fat, 4.3 times more Saturated Fat, 1.8 times more Omega 3, 21.9 times more Omega 6, 7.8 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.