Comparing Nutrients in 7 ounces Broccoli VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.97g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	10% 5.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.3% 125μg	30.8% 123μg	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	0.088% 0.079mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	9.33% 93mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	79.4% 0.71mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Multicereal Kaiser Roll per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Multicereal Kaiser Roll:

• 7 ounces of Broccoli have 310 times more Vitamin A, 1.4 times more Vitamin B5, 2230 times more Vitamin C and 36.3 times more Vitamin K than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Multicereal Kaiser Roll provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Multicereal Kaiser Roll:

• 7 ounces of Broccoli have 1.2 times more Potassium and 2.5 times more Water than Multicereal Kaiser Roll.
• While 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 1.8 times more Calcium, 7.3 times more Copper, 4.4 times more Iron, 3.7 times more Magnesium, 6.2 times more Manganese, 2.8 times more Phosphorus, 9.6 times more Selenium, 18.2 times more Sodium and 4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Vegan Multigrain Kaiser Roll, 60g contain 8 times more Energy, 14.6 times more Fat, 6.1 times more Saturated Fat, 14.3 times more Omega 3, 40.8 times more Omega 6, 6.8 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6