Comparing Nutrients in 7 ounces Boiled Broccoli VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	77% 100g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	19% 13.6g	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	2.03% 1.47g	5.64% 4.1g	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	% 0.97g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	26.6% 10g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.65% 0.073mg	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	53.6% 214μg	3.97% 16μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18% 0.41mg	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	19% 133mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Boiled Broccoli have more Vitamin A, 5.4 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C, 8.1 times more Vitamin E and 1411 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 9.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Boiled Broccoli have 1.6 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium and 2.1 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 4.5 times more Calcium, 1.6 times more Copper, 5.3 times more Iron and 14.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Manganese and Zinc per seven ounces.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 6 times more Omega 3 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 6.8 times more Energy, 6.5 times more Fat, 12 times more Omega 6, 7 times more Carbohydrate, 4.9 times more Sugars, 2.8 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3