Comparing Nutrients in 500 calories Multicereal Kaiser Roll VS Frozen Chopped Broccoli

Weight per 500 calories

• Multicereal Kaiser Roll: 183g
• Frozen Chopped Broccoli: 1923g

Multicereal Kaiser Roll has 10.5 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Multicereal Kaiser Roll or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	70.7% 92g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	36% 26g	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	0.076% 0.055g	22% 16g	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	% 0.055g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 3.66g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	28% 15.8g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.97% 2.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.4% 114μg	322% 1288μg	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	0.081% 0.073mg	1205% 1085mg	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	13.8% 2.07mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.27% 5.13μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.6% 156mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	81% 0.73mg	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	73.3% 5.86mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	246% 5.65mg	2.3mg per day for Men 19-50 years
Molybdenum	14% 6.23μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.7% 341mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	1.8% 66g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 5460 times more Vitamin A, 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 7.2 times more Vitamin B6, 11.3 times more Vitamin B9, 14805 times more Vitamin C, 11.3 times more Vitamin E and 304.1 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Vegan Multigrain Kaiser Roll, 60g has 2.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.9 times more Calcium, 2.7 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 8.7 times more Potassium, 3.1 times more Zinc and 26.7 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vegan Multigrain Kaiser Roll, 60g has 1.8 times more Fat and 6.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Sugars, 290.5 times more Fructose, 6.7 times more Fiber and 3.4 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.