Comparing Nutrients in 500 calories Broccoli Raab VS Andrea's, Gluten Free Soft Dinner Roll

Weight per 500 calories

• Broccoli Raab: 2273g
• Andrea's, Gluten Free Soft Dinner Roll: 195g

Andrea's, Gluten Free Soft Dinner Roll has 11.7 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Andrea's, Gluten Free Soft Dinner Roll?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Broccoli Raab	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	NA	32g per day for Men 19-50 years
Omega 3	268% 4.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	12% 8.64g	8% 5.8g	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	5.33% 3.86g	4.16% 3g	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	% 2.27g	% 2.43g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	161% 61.4g	15% 5.64g	38g per day for Men 19-50 years
Protein	129% 72g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	331% 2977μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	21% 0.27mg	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	472% 1886μg	15% 60.3μg	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	510% 459mg	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	245% 37mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	245% 2455mg	7.98% 79.8mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	24% 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	608% 48.6mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	19.5% 81.7mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	56.8% 1.3mg	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	237% 1659mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	70.6% 1058mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	57% 2103g	2.35% 86.8g	3700g per day for Men 19-50 years

Broccoli Raab VS Andrea's, Gluten Free Soft Dinner Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Andrea's, Gluten Free Soft Dinner Roll?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Andrea's, Gluten Free Soft Dinner Roll:

• 500 calories of Broccoli Raab have 7.6 times more Vitamin B1, 14.3 times more Vitamin B6, 31.3 times more Vitamin B9 and 36.4 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• 500 calories of Andrea's, Gluten Free Soft Dinner Roll have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Broccoli Raab vs Andrea's, Gluten Free Soft Dinner Roll:

• 500 calories of Broccoli Raab have 30.8 times more Calcium, 4.4 times more Copper, 28.1 times more Iron, 6.1 times more Magnesium, 6.9 times more Manganese, 6.7 times more Phosphorus, 13.9 times more Potassium, 1.3 times more Selenium, 11.7 times more Zinc and 24.2 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• While 500 kcal of Andrea's, Gluten Free Soft Dinner Roll contain 1.4 times more Sodium than Raw Broccoli Raab.
• 500 calories of Andrea's, Gluten Free Soft Dinner Roll lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 1.5 times more Sugars, 10.9 times more Fiber and 6.6 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• While 500 kcal of Andrea's, Gluten Free Soft Dinner Roll contain 1.4 times more Fat than Raw Broccoli Raab.
• Both Broccoli Raab and Andrea's, Gluten Free Soft Dinner Roll offer comparable quantities of Energy and Carbohydrate per 500 calories.