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

Macros Ratio

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

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	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	4.24% 3.08g	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	% 2.5g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11.2g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	15.4% 61.5μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	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	22% 1.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	36.3% 254mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.