Comparing Nutrients in 7 ounces Boiled Broccoli VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Boiled Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	220% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	67.6% 88g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	47% 7.52mg	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	57% 0.51mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	146% 3.35mg	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	66% 462mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 6 times more Vitamin B1, 2.9 times more Vitamin B2 and 6.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Udi's, Gluten Free, Whole Grain Dinner Rolls provide similar amounts of Vitamin E per seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 7 ounces of Boiled Broccoli have 3 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 8.7 times more Manganese, 3.5 times more Phosphorus, 15.6 times more Selenium, 12.4 times more Sodium and 3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Udi's, Gluten Free, Whole Grain Dinner Rolls contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 9.4 times more Energy, 28.3 times more Fat, 17.5 times more Saturated Fat, 14.9 times more Omega 3, 61.7 times more Omega 6, 6.2 times more Carbohydrate, 3 times more Sugars, 3.4 times more Fiber and 5 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6