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Comparing Nutrients in 1 pound Rolls, dinner, whole-wheatVS Broccoli

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat
12%
15%
73%
Broccoli
27%
8%
65%
1 lb ▼

Macro Nutrients

41.6%1207kcal
Energy
5.3%154kcal
1207 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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22%21.3g
Fat
1.73%1.68g
21.3 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
1.6%0.52g
3.8 gvs0.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.3%0.55g
Omega 3
18%0.29g
0.55 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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54.4%9.24g
Omega 6
1.3%0.22g
9.24 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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178%232g
Carbohydrate
23%30g
232 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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53%38.4g
Sugars
10.6%7.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38.4 gvs7.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.25%3.1g
≤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 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.22g
NA gvs2.22 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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89.5%34g
Fiber
31%11.8g
34 gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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70.5%39.5g
Protein
23%12.8g
39.5 gvs12.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
15.6%141μg
RAE, retinol activity equivalents
0 μgvs141 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.12mg
Vitamin B1
27%0.32mg
Thiamine
1.12 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B2
41%0.53mg
Riboflavin
0.69 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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104%16.7mg
Vitamin B3
18%2.9mg
Niacin, nicotinic acid, niacinamide
16.7 mgvs2.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.4%2.2mg
Vitamin B5
52%2.6mg
Pantothenic acid
2.2 mgvs2.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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68%0.88mg
Vitamin B6
61%0.79mg
Pyridoxine
0.88 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34%136μg
Vitamin B9
71.4%286μg
Folates and Folic Acid
136 μgvs286 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
450%405mg
Ascorbic acid
0 mgvs405 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.2%4.1mg
Vitamin E
23.6%3.54mg
Tocopherols and Tocotrienols
4.1 mgvs3.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.56%9.07μg
Vitamin K
384%461μg
Phytomenadione or phylloquinone
9.07 μgvs461 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

48%481mg
Calcium
21.3%213mg
481 mgvs213 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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120%1.1mg
Copper
24.7%0.22mg
1.1 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

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137%11mg
Iron
41.4%3.3mg
11 mgvs3.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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92%386mg
Magnesium
22.7%95mg
386 mgvs95 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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453%10.4mg
Manganese
41.4%0.95mg
10.4 mgvs0.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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145%1016mg
Phosphorus
42.8%299mg
1016 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.3%1234mg
Potassium
42%1433mg
1234 mgvs1433 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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407%224μg
Selenium
20.6%11.3μg
224 μgvs11.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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158%2363mg
Sodium
9.98%150mg
2363 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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83%9.1mg
Zinc
17%1.86mg
9.1 mgvs1.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.06%150g
Water
11%405g
150 gvs405 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Rolls, dinner, whole-wheat vs Broccoli:
Comparing minerals per 1 pound for Rolls, dinner, whole-wheat vs Broccoli:
Comparison of macro-nutrients per 1 pound:



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