Comparing Nutrients in 100 grams Broccoli VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	1.17% 34kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	31% 40.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4.1% 2.98g	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	0.94% 0.68g	2.14% 1.55g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	10% 5.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	10.8% 0.14mg	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	15.8% 63μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	4.7% 47mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	12.3% 0.11mg	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	9.13% 0.73mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	29% 0.67mg	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	9.43% 66mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Broccoli has 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3.5 times more Vitamin B1 than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Broccoli has 1.9 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.3 times more Copper, 2 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium, 16.5 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 7.6 times more Energy, 22.2 times more Fat, 6.1 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fructose and 2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 100 g.