Comparing Nutrients in 5 ounces Sweet rolls, cinnamon, refrigerated dough with frosting, baked VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet rolls, cinnamon, refrigerated dough with frosting, baked	6%	33%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.7% 513kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	15% 4.75g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	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	61% 79.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	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	48.3% 0.58mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	19.5% 78μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	NA	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

	Sweet rolls, cinnamon, refrigerated dough with frosting, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	47% 3.76mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	70.5% 493mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	45.6% 25μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.87% 32g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Cooked Chopped Frozen Broccoli:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 7.4 times more Vitamin B1, 3 times more Vitamin B2, 7.9 times more Vitamin B3 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.8 times more Vitamin B6 and 200.5 times more Vitamin C than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Sweet rolls, cinnamon, refrigerated dough with frosting, baked vs Cooked Chopped Frozen Broccoli:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 2.1 times more Copper, 4.3 times more Iron, 1.9 times more Manganese, 7.1 times more Phosphorus, 25.3 times more Selenium, 75.6 times more Sodium and 1.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Potassium and 4 times more Water than Sweet rolls, cinnamon, refrigerated dough with frosting, baked.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked and Boiled Chopped Frozen Broccoli have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sweet rolls, cinnamon, refrigerated dough with frosting, baked have 12.9 times more Energy, 110 times more Fat, 186 times more Saturated Fat, 2.1 times more Omega 3, 126.2 times more Omega 6, 10.5 times more Carbohydrate and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Sweet rolls, cinnamon, refrigerated dough with frosting, baked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.