Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	61.4% 80g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	8.16% 5.9g	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	4.24% 3.08g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.4% 0.28mg	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	15.4% 61.5μg	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	124% 112mg	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	16% 2.42mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	11% 111mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.5% 0.22mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	58% 1.33mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Vitamin B9 and 2.3 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour provide similar amounts of Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 1.3 times more Potassium and 2.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.9 times more Copper, 2.3 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Selenium, 22.7 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 9.9 times more Energy, 28.3 times more Fat, 8.4 times more Carbohydrate, 2.2 times more Sugars, 1.9 times more Fructose and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy