Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Broccoli

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Broccoli

36.4%1056kcal

Energy

4.65%135kcal

1056 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

19.2%18.7g

Fat

1.5%1.47g

18.7 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

10.4%3.3g

Saturated Fat

1.4%0.45g

3.3 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

30%0.48g

Omega 3

15.6%0.25g

0.48 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

47.6%8.1g

Omega 6

1.14%0.19g

8.1 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

156%203g

Carbohydrate

20.3%26.4g

203 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

46.3%33.6g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

33.6 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

78.3%29.8g

Fiber

27%10.3g

29.8 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

61.7%34.5g

Protein

20%11g

34.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Rolls, dinner, whole-wheatvs Broccoli

0%0μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

0 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

82%0.98mg

Vitamin B1

23.5%0.28mg

Thiamine

0.98 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

46.4%0.6mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.6 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

91%14.6mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

39%1.94mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.94 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

59.5%0.77mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.77 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

29.8%119μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

119 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

393%354mg

Ascorbic acid

0 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

24%3.57mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

3.57 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

6.6%7.94μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

7.94 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Rolls, dinner, whole-wheatvs Broccoli

42%421mg

Calcium

18.7%187mg

421 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

105%0.95mg

Copper

21.6%0.19mg

0.95 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

120%9.6mg

Iron

36.2%2.9mg

9.6 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

80.3%337mg

Magnesium

20%83.3mg

337 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

397%9.12mg

Manganese

36.2%0.83mg

9.12 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

127%889mg

Phosphorus

37.4%262mg

889 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

31.8%1080mg

Potassium

37%1254mg

1080 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

356%196μg

Selenium

18%9.92μg

196 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

138%2068mg

Sodium

8.73%131mg

2068 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

72.5%7.98mg

Zinc

14.8%1.63mg

7.98 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

3.55%131g

Water

9.58%354g

131 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Broccoli:

Rolls, dinner, whole-wheat have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and 50.8 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
Both Rolls, dinner, whole-wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Broccoli:

Rolls, dinner, whole-wheat have 2.3 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 10.9 times more Manganese, 3.4 times more Phosphorus, 19.8 times more Selenium, 15.8 times more Sodium and 4.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Water than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Rolls, dinner, whole-wheat have 7.8 times more Energy, 12.7 times more Fat, 7.3 times more Saturated Fat, 1.9 times more Omega 3, 41.6 times more Omega 6, 7.7 times more Carbohydrate, 5 times more Sugars, 2.9 times more Fiber and 3.1 times more Protein than Raw Broccoli.
Both Rolls, dinner, whole-wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Rolls, dinner, whole-wheatVS Rolls, frenchBroccoliVS Rolls, frenchRolls, dinner, whole-wheatVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: