Comparing Nutrients in 500 calories Broccoli VS Multicereal Kaiser Roll

Weight per 500 calories

• Broccoli: 1471g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 8 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Multicereal Kaiser Roll?

Macros Ratio

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

Macro Nutrients

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	7.07% 5.13g	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	13.8% 10g	0.076% 0.055g	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	% 7.2g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 3.66g	g per day for Men 19-50 years
Fiber	101% 38.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	74% 41.5g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 926μg	28.4% 114μg	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	1458% 1312mg	0.081% 0.073mg	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	76.5% 11.5mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	69% 691mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	73.3% 0.66mg	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	134% 10.7mg	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14% 6.23μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 971mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	1.8% 66g	3700g per day for Men 19-50 years

Broccoli VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Multicereal Kaiser Roll?

Lets compare vitamin content per 500 calories of Broccoli vs Multicereal Kaiser Roll:

• 500 calories of Broccoli have 2489.1 times more Vitamin A, 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B3, 11.5 times more Vitamin B5, 7.4 times more Vitamin B6, 8.2 times more Vitamin B9, 17905.6 times more Vitamin C, 5.5 times more Vitamin E and 291.4 times more Vitamin K than Multicereal Kaiser Roll.
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Multicereal Kaiser Roll:

• 500 calories of Broccoli have 4.4 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 9.9 times more Potassium, 2 times more Zinc and 19.9 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.3 times more Sodium than Raw Broccoli.
• Both Broccoli and Multicereal Kaiser Roll contain similar levels of Copper and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 4.9 times more Sugars, 182 times more Fructose, 4.4 times more Fiber and 2.6 times more Protein than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.8 times more Fat, 1.8 times more Omega 3 and 5.1 times more Omega 6 than Raw Broccoli.
• Both Broccoli and Multicereal Kaiser Roll offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli provide inadequate amounts of Omega 6