Comparing Nutrients in 500 calories Rolls, dinner, oat bran VS Broccoli

Weight per 500 calories

• Rolls, dinner, oat bran: 212g
• Broccoli: 1471g

Rolls, dinner, oat bran have 6.9 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 500 calories - Rolls, dinner, oat bran or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, dinner, oat bran	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	75% 98g	130g per day for Men 19-50 years
Sugars	19.5% 14g	34.5% 25g	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	NA	13.8% 10g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	23% 8.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	36% 20g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	198% 2.57mg	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	50.3% 201μg	232% 926μg	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	1458% 1312mg	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	6.78% 1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	80% 0.72mg	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	110% 8.77mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	134% 3.1mg	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	35% 244mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.54% 256mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, dinner, oat bran vs Broccoli:

• Raw Broccoli contains more Vitamin A, 2.8 times more Vitamin B2, 9.3 times more Vitamin B5, 27 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 587.7 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Rolls, dinner, oat bran as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, oat bran vs Broccoli:

• Rolls, dinner, oat bran have 1.7 times more Selenium and 1.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Calcium, 2.5 times more Copper, 4.4 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 18.1 times more Potassium, 2.8 times more Zinc and 14.1 times more Water than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Raw Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, dinner, oat bran have 1.8 times more Fat and 4.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Saturated Fat, 4.5 times more Omega 3, 1.8 times more Sugars, 4.4 times more Fiber and 2.1 times more Protein than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Rolls, dinner, oat bran as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.