Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Multicereal Kaiser Roll	Broccoli	Recommended Dietary Allowance
Energy	42.7% 1238kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	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	157% 204g	23% 30g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 0.45g	g per day for Men 19-50 years
Fiber	56% 21.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	69.7% 39g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Broccoli	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	61% 0.79mg	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	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	0.2% 0.18mg	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	34% 5.13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Broccoli	Recommended Dietary Allowance
Calcium	38.6% 386mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	181% 14.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11% 405g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 310 times more Vitamin A, 1.4 times more Vitamin B5, 2230 times more Vitamin C and 36.3 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Broccoli:

• Vegan Multigrain Kaiser Roll, 60g has 1.8 times more Calcium, 7.3 times more Copper, 4.4 times more Iron, 3.7 times more Magnesium, 6.2 times more Manganese, 2.8 times more Phosphorus, 9.6 times more Selenium, 18.2 times more Sodium and 4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 8 times more Energy, 14.6 times more Fat, 6.1 times more Saturated Fat, 14.3 times more Omega 3, 40.8 times more Omega 6, 6.8 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.