Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Frozen Chopped Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	1.27% 37kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	8.2% 5.95g	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	1.62% 1.18g	1.4% 1.02g	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	% 1.06g	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.1% 4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	23.7% 95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	40.8% 0.37mg	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	14.4% 1.15mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	104% 2.4mg	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	10% 71mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.15% 42.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 7.2 times more Vitamin B1, 3.8 times more Vitamin B2 and 8.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Udi's, Gluten Free, Whole Grain Dinner Rolls provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 2.1 times more Calcium, 6.8 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 5.7 times more Manganese, 4.7 times more Phosphorus, 1.3 times more Potassium, 8.9 times more Selenium, 21.1 times more Sodium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 12.7 times more Energy, 40 times more Fat, 31.4 times more Saturated Fat, 16.9 times more Omega 3, 101.5 times more Omega 6, 9.3 times more Carbohydrate, 3.1 times more Sugars, 3.7 times more Fiber and 4.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6