Comparing Nutrients in 7 ounces Broccoli VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Broccoli	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	9.6% 9.33g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.8% 4.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	78% 101g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	23% 16.8g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	39% 15g	38g per day for Men 19-50 years
Protein	10% 5.6g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	29.8% 0.39mg	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	31.3% 125μg	15% 59.5μg	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	197% 177mg	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	10.3% 1.55mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	9.33% 93mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	52.7% 0.47mg	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% 1.45mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	198% 4.56mg	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	18.7% 131mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.78% 65.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Rolls, dinner, whole-wheat:

• Raw Broccoli has more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and 50.8 times more Vitamin K than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Rolls, dinner, whole-wheat have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Broccoli as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Rolls, dinner, whole-wheat:

• Raw Broccoli has 2.7 times more Water than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.3 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 10.9 times more Manganese, 3.4 times more Phosphorus, 19.8 times more Selenium, 15.8 times more Sodium and 4.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, dinner, whole-wheat have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, whole-wheat contain 7.8 times more Energy, 12.7 times more Fat, 7.3 times more Saturated Fat, 1.9 times more Omega 3, 41.6 times more Omega 6, 7.7 times more Carbohydrate, 5 times more Sugars, 2.9 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.