Comparing Nutrients in 5 ounces Broccoli VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Broccoli	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	1.66% 48kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.46% 2.5g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.14% 4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.8% 0.05mg	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	22.3% 89.3μg	33.7% 135μg	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	140% 126mg	0% 0mg	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	7.37% 1.1mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	25.7% 0.23mg	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	13% 1.03mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	28.3% 0.65mg	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	13.4% 94mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Rolls, hard (includes kaiser):

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 169.3 times more Vitamin K than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 6.7 times more Vitamin B1, 2.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Rolls, hard (includes kaiser):

• Raw Broccoli has 2.9 times more Potassium and 2.9 times more Water than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 2 times more Calcium, 3.3 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 15.6 times more Selenium, 16.5 times more Sodium and 2.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hard (includes kaiser) contain 8.6 times more Energy, 11.6 times more Fat, 5.3 times more Saturated Fat, 1.5 times more Omega 3, 33.1 times more Omega 6, 7.9 times more Carbohydrate and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Rolls, hard (includes kaiser) have similar amounts of Sugars and Fiber per 5 oz.
• Both Raw Broccoli as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.