Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Broccoli

Weight per 300 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 126g
• Broccoli: 882g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	12% 8.62g	20.7% 15g	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	3.57% 2.6g	8.28% 6g	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	% 2.6g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	17% 6.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	119% 1.54mg	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	2.5% 10μg	139% 556μg	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	875% 787mg	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	1.5% 0.23mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.13μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	48% 0.43mg	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	56% 4.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	80.6% 1.85mg	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	8.97% 62.8mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	21.3% 788g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.2 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 33.2 times more Vitamin B6, 55.4 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and 7141.9 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 11.4 times more Magnesium, 7.1 times more Manganese, 9.3 times more Phosphorus, 29.2 times more Potassium, 43.9 times more Selenium, 5.1 times more Zinc and 14.9 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Saturated Fat, 22.1 times more Omega 3, 1.7 times more Sugars, 2.3 times more Fructose, 3.6 times more Fiber and 5.9 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.