Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Boiled Broccoli

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• Boiled Broccoli: 1429g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.8 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	79% 103g	130g per day for Men 19-50 years
Sugars	20% 14.4g	27.4% 20g	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	5.94% 4.3g	14.6% 10.6g	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	% 4.35g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	28% 10.7g	124% 47g	38g per day for Men 19-50 years
Protein	12.5% 7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	220% 2.86mg	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	4.2% 16.7μg	386% 1543μg	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	1030% 927mg	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	2.5% 0.38mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	1680% 2016μg	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	Boiled Broccoli	Recommended Dietary Allowance
Calcium	37.7% 377mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	93% 7.47mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	120% 2.77mg	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	15% 105mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	2.37% 88g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Boiled Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 36.9 times more Vitamin B6, 92.2 times more Vitamin B9, more Vitamin C, 55 times more Vitamin E and 9635.1 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 Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Boiled Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 11 times more Magnesium, 6.4 times more Manganese, 9.2 times more Phosphorus, 26.3 times more Potassium, 27.3 times more Selenium, 5.5 times more Zinc and 14.5 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.8 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40.6 times more Omega 3, 1.4 times more Sugars, 2.5 times more Fructose, 4.4 times more Fiber and 4.9 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 Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.