Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.3% 387kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	2.64% 1.9g	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	0.059% 0.043g	1.62% 1.18g	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	% 0.043g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 2.83g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	11% 4.25g	38g per day for Men 19-50 years
Protein	21.8% 12g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	23.7% 95μg	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	0.063% 0.057mg	89% 80mg	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	10.7% 1.6mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	6% 0.054mg	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	56.7% 4.54mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs Frozen Chopped Broccoli:

• Vegan Multigrain Kaiser Roll, 60g has 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 520 times more Vitamin A, 1410 times more Vitamin C and 29 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 and Vitamin E per 5 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Frozen Chopped Broccoli:

• Vegan Multigrain Kaiser Roll, 60g has 1.5 times more Calcium, 9.5 times more Copper, 4 times more Iron, 4.3 times more Magnesium, 4.4 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 8.6 times more Selenium, 25 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 5 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 10.5 times more Energy, 18.6 times more Fat, 15.9 times more Saturated Fat, 8.6 times more Omega 3, 64.5 times more Omega 6, 9.4 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 27.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.