Comparing Nutrients in 300 calories Multicereal Kaiser Roll VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Multicereal Kaiser Roll: 110g
• Cooked Chopped Frozen Broccoli: 1071g

Multicereal Kaiser Roll has 9.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Multicereal Kaiser Roll or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.93g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	21.7% 15.8g	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	0.045% 0.033g	NA	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.45g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.012% 0.11μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.6% 0.44mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.4% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	150% 600μg	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	0.049% 0.044mg	477% 430mg	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	8.28% 1.24mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.08μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.34% 93mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	40.5% 0.36mg	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	44% 3.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	8.3% 3.74μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	26.3% 972g	3700g per day for Men 19-50 years

Multicereal Kaiser Roll VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Multicereal Kaiser Roll or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Multicereal Kaiser Roll vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4972.5 times more Vitamin A, 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 6.7 times more Vitamin B5, 6.7 times more Vitamin B6, 8.8 times more Vitamin B9, 9774.4 times more Vitamin C, 11.4 times more Vitamin E and 306.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• 300 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Multicereal Kaiser Roll vs Cooked Chopped Frozen Broccoli:

• 300 calories of Multicereal Kaiser Roll have 3.5 times more Selenium and 5.6 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.8 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 5.4 times more Potassium, 1.7 times more Zinc and 24.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Chopped Frozen Broccoli contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Multicereal Kaiser Roll have 4.6 times more Fat, 2.2 times more Omega 3 and 15.8 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 5.1 times more Sugars, 6.2 times more Fiber and 3.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6