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

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• Broccoli: 1471g

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7 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, gluten-free, white, made with rice flour, rice starch, and corn starch or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	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	81.2% 106g	75% 98g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	5.94% 4.3g	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	% 4.35g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	28% 10.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	12.5% 7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	107% 1.3mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.2% 16.7μg	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	2.5% 0.38mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	1245% 1494μg	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	Broccoli	Recommended Dietary Allowance
Calcium	37.7% 377mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	93% 7.47mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	15% 105mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	2.37% 88g	35.5% 1313g	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 Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.2 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B2, 33.2 times more Vitamin B6, 55.4 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and 7141.9 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 Raw 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 Raw 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 Broccoli:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 11.4 times more Magnesium, 7.1 times more Manganese, 9.3 times more Phosphorus, 29.2 times more Potassium, 43.9 times more Selenium, 5.1 times more Zinc and 14.9 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 Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Saturated Fat, 22.1 times more Omega 3, 1.7 times more Sugars, 2.3 times more Fructose, 3.6 times more Fiber and 5.9 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 Raw 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 Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.