Comparing Nutrients in 100 grams Boiled Broccoli VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Boiled Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	40% 52g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.55% 0.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.7% 0.1mg	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	27% 108μg	21.5% 86μg	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	72% 65mg	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	9.67% 1.45mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	4% 40mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	83% 1.9mg	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	9.57% 67mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	50.5% 28μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Rolls, pumpernickel per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Rolls, pumpernickel:

• 100 grams of Boiled Broccoli have more Vitamin A, 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 94.1 times more Vitamin K than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 6 times more Vitamin B1, 2.4 times more Vitamin B2 and 5.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rolls, pumpernickel provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Rolls, pumpernickel:

• 100 grams of Boiled Broccoli have 1.4 times more Potassium and 2.8 times more Water than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 1.7 times more Calcium, 4.7 times more Copper, 4.1 times more Iron, 2.6 times more Magnesium, 9.8 times more Manganese, 2.6 times more Phosphorus, 17.4 times more Selenium, 12 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Rolls, pumpernickel contain 7.9 times more Energy, 6.8 times more Fat, 21 times more Omega 6, 7.2 times more Carbohydrate, 1.6 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Rolls, pumpernickel offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6