Comparing Nutrients in 5 ounces Andrea's, Gluten Free Soft Dinner Roll VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.6% 364kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	5.83% 4.22g	2.87% 2.1g	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	3.03% 2.2g	NA	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	14.3% 8g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14% 0.18mg	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	11% 44μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	5.35% 0.048mg	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	15.8% 1.26mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	13.7% 0.32mg	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	26% 181mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 63.2g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Andrea's, Gluten Free Soft Dinner Roll VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Andrea's, Gluten Free Soft Dinner Roll versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Andrea's, Gluten Free Soft Dinner Roll have 4.5 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B9 and 2.5 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Andrea's, Gluten Free Soft Dinner Roll have 1.2 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 13.1 times more Selenium, 49.5 times more Sodium and 2.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Andrea's, Gluten Free Soft Dinner Roll have 9.2 times more Energy, 68.3 times more Fat, 7.5 times more Carbohydrate, 2 times more Sugars and 1.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Andrea's, Gluten Free Soft Dinner Roll and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy