Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Frozen Broccoli Spears	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	2% 57.5kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	80.4% 105g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.84% 3.5g	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	NA	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	NA	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.34% 0.069mg	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	46.6% 187μg	47% 189μg	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	151% 136mg	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	18% 2.68mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	36% 0.32mg	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	18% 1.43mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	39.7% 0.91mg	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	16.7% 117mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Rolls, hard (includes kaiser) per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Rolls, hard (includes kaiser):

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 5 times more Vitamin B6, more Vitamin C, 3.2 times more Vitamin E and 169 times more Vitamin K than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 6.6 times more Vitamin B1, 2.9 times more Vitamin B2, 9.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rolls, hard (includes kaiser) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Rolls, hard (includes kaiser):

• 7 ounces of Frozen Broccoli Spears have 2.3 times more Potassium and 2.9 times more Water than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 2.3 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 20.6 times more Selenium, 32 times more Sodium and 2.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 and 1.3 times more Fiber than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 10.1 times more Energy, 12.6 times more Fat, 43.8 times more Omega 6, 9.9 times more Carbohydrate and 3.2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Rolls, hard (includes kaiser) offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6