Comparing Nutrients in 5 ounces Rolls, dinner, oat bran VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rolls, dinner, oat bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.5% 335kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	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	13% 9.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	24% 13.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	33.7% 135μg	20% 79.4μg	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	63% 57mg	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	4.54% 0.68mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	73.4% 5.87mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	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	23.3% 163mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, dinner, oat bran vs Cooked Chopped Frozen Broccoli:

• Rolls, dinner, oat bran have 8.1 times more Vitamin B1, 3.6 times more Vitamin B2, 10.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 73.4 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, dinner, oat bran vs Cooked Chopped Frozen Broccoli:

• Rolls, dinner, oat bran have 2.6 times more Calcium, 4 times more Copper, 6.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 41.9 times more Selenium, 37.5 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Water than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, dinner, oat bran have 8.4 times more Energy, 38.3 times more Fat, 34.4 times more Saturated Fat, 2.3 times more Omega 3, 113.2 times more Omega 6, 7.5 times more Carbohydrate, 4.5 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Rolls, dinner, oat bran as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.