Comparing Nutrients in 300 calories Boiled Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

• Boiled Broccoli: 857g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 7.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Boiled Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	63.8% 1g	NA	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	36% 47g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.8% 3.48g	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	8.75% 6.34g	2.5% 1.8g	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	% 4.2g	% 1.46g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	12.6% 0.16mg	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	231% 926μg	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	34.3% 343mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	14.4% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	34% 0.78mg	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	82% 574mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	20.7% 765g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Boiled and Drained Broccoli has 1.9 times more Vitamin B1, 10.5 times more Vitamin B6, 25.6 times more Vitamin B9 and 20.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 300 calories for Boiled Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Boiled and Drained Broccoli has 7.2 times more Calcium, 4 times more Copper, 5.5 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 13 times more Potassium, 1.3 times more Selenium, 4.3 times more Zinc and 14.7 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.8 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.3 times more Carbohydrate, 3.4 times more Sugars, 3.5 times more Fructose, 8.4 times more Fiber and 3.1 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.7 times more Fat than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 300 kcal.