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

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16% 468kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.2g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.7% 19g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20% 0.26mg	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	47% 189μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	6.35% 0.95mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 169mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	8.38% 0.075mg	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	103% 8.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	25.4% 0.58mg	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	32.6% 228mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	54.6% 820mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	4.9% 181g	3700g per day for Men 19-50 years

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

• Rolls, dinner, oat bran have 8.5 times more Vitamin B1, 3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 67.6 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Rolls, dinner, oat bran have 1.5 times more Calcium, 3.6 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 10.5 times more Selenium, 17.2 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 2.1 times more Water than Rolls, dinner, oat bran.

Comparison of macro-nutrients per 7 ounces:

• Rolls, dinner, oat bran have 9.1 times more Energy, 15.9 times more Fat, 14.1 times more Saturated Fat, 47.5 times more Omega 6, 8.4 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Rolls, dinner, oat bran and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Rolls, dinner, oat bran as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.