Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	13.3% 387kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	49% 63.8g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	NA	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	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	7.77% 0.39mg	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	10.6% 42.5μg	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	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	10.7% 1.6mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	6.77% 0.061mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	20% 0.46mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.9% 2.7μg	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	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Multicereal Kaiser Roll versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Multicereal Kaiser Roll have 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 510 times more Vitamin A, 1002.5 times more Vitamin C and 31.5 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Multicereal Kaiser Roll have 1.7 times more Calcium, 8.4 times more Copper, 5.2 times more Iron, 3.9 times more Magnesium, 4 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 12.6 times more Selenium, 25 times more Sodium and 5.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 9.8 times more Energy, 49.1 times more Fat, 38.9 times more Saturated Fat, 21.4 times more Omega 3, 153.8 times more Omega 6, 8.4 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 2.8 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6