Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	42.7% 1238kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	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	157% 204g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 9.07g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	69.7% 39g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	38.6% 386mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	181% 14.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 844mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Multicereal Kaiser Roll vs Frozen Chopped Broccoli:

• Vegan Multigrain Kaiser Roll, 60g has 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 520 times more Vitamin A, 1410 times more Vitamin C and 29 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Vegan Multigrain Kaiser Roll, 60g 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 Multicereal Kaiser Roll vs Frozen Chopped Broccoli:

• Vegan Multigrain Kaiser Roll, 60g has 1.5 times more Calcium, 9.5 times more Copper, 4 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 8.6 times more Selenium, 25 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 10.5 times more Energy, 18.6 times more Fat, 15.9 times more Saturated Fat, 8.6 times more Omega 3, 64.5 times more Omega 6, 9.4 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 27.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.