Comparing Nutrients in 7 ounces Andrea's, Gluten Free Soft Dinner Roll VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	10% 13g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	4.65% 3.37g	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	4.24% 3.08g	1.86% 1.35g	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	% 2.5g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	15% 5.75g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11.2g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	26.7% 0.35mg	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	15.4% 61.5μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	197% 177mg	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	6.88% 1.03mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	11% 0.097mg	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	22% 1.77mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	18% 0.42mg	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	36.3% 254mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Andrea's, Gluten Free Soft Dinner Roll vs Broccoli:

• Andrea's, Gluten Free Soft Dinner Roll has 3.5 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B9 and 1.5 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Raw Broccoli have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Andrea's, Gluten Free Soft Dinner Roll vs Broccoli:

• Andrea's, Gluten Free Soft Dinner Roll has 2.3 times more Copper, 1.2 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 16.5 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Potassium and 2 times more Water than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Raw Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Andrea's, Gluten Free Soft Dinner Roll has 7.6 times more Energy, 22.2 times more Fat, 6.1 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fructose and 2 times more Protein than Raw Broccoli.
• Both Andrea's, Gluten Free Soft Dinner Roll and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.