Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Rolls, dinner, wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	9.3% 2.97g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	70.2% 91g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.46% 3.23g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, dinner, wheat	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	71.6% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.6% 0.15mg	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	33.2% 133μg	29.8% 119μg	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	124% 112mg	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	16% 2.42mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	11% 111mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	33% 0.3mg	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	20% 1.6mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	88.3% 2.03mg	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	14% 99mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2% 73.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rolls, dinner, wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Rolls, dinner, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Rolls, dinner, wheat:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 3.4 times more Vitamin E and 30 times more Vitamin K than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 8.2 times more Vitamin B1, 2.8 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, dinner, wheat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rolls, dinner, wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Rolls, dinner, wheat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Rolls, dinner, wheat:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Potassium and 2.5 times more Water than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 3.1 times more Calcium, 3.9 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 11.8 times more Selenium, 21.8 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Omega 3 than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 10.5 times more Energy, 21.7 times more Fat, 34 times more Saturated Fat, 33.8 times more Omega 6, 9.6 times more Carbohydrate, 1.3 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6