Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Frozen Chopped Broccoli

Weight per 300 calories

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

91g

Frozen Chopped Broccoli

1154g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 12.7 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

14%

32%

54%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Frozen Chopped Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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11%10.6g

Fat

3.45%3.35g

10.6 gvs3.35 g

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

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3.94%1.26g

Saturated Fat

1.6%0.51g

1.26 gvs0.51 g

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

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101%1.6g

Omega 3

75.7%1.2g

1.6 gvs1.2 g

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

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17%2.87g

Omega 6

2.1%0.36g

2.87 gvs0.36 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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31%40.4g

Carbohydrate

42.4%55g

40.4 gvs55 g

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

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5.3%3.83g

Sugars

21.5%15.6g

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

3.83 gvs15.6 g

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

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0.91%0.66g

Fructose

13.2%9.58g

≤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]

0.66 gvs9.58 g

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

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%0.47g

Glucose

%8.65g

0.47 gvs8.65 g

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

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%0g

Sucrose

0 gvsNA g

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

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27%10.2g

Fiber

91%34.6g

10.2 gvs34.6 g

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

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19.2%10.8g

Protein

58%32.4g

10.8 gvs32.4 g

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

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Vitamins

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Frozen Chopped Broccoli

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

NA μgvs600 μg

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

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29%0.35mg

Vitamin B1

51%0.61mg

Thiamine

0.35 mgvs0.61 mg

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

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25.3%0.33mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.33 mgvs1.1 mg

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

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21.6%3.46mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs5.42 mg

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

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Vitamin B5

64.4%3.2mg

Pantothenic acid

NA mgvs3.2 mg

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

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Vitamin B6

115%1.5mg

Pyridoxine

NA mgvs1.5 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

193%773μg

Folates and Folic Acid

NA μgvs773 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

723%651mg

Ascorbic acid

NA mgvs651 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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8.45%1.27mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

1.27 mgvs14 mg

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

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Vitamin K

780%936μg

Phytomenadione or phylloquinone

NA μgvs936 μg

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

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Minerals

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Frozen Chopped Broccoli

10.8%108mg

Calcium

64.6%646mg

108 mgvs646 mg

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

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26.2%0.24mg

Copper

48.7%0.44mg

0.24 mgvs0.44 mg

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

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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 .

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18.7%1.5mg

Iron

117%9.35mg

1.5 mgvs9.35 mg

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

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21%87.5mg

Magnesium

49.5%208mg

87.5 mgvs208 mg

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

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67%1.54mg

Manganese

147%3.4mg

1.54 mgvs3.4 mg

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

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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 .

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30.4%212mg

Phosphorus

82.4%577mg

212 mgvs577 mg

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

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7.32%249mg

Potassium

72%2446mg

249 mgvs2446 mg

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

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41.4%22.8μg

Selenium

58.7%32.3μg

22.8 μgvs32.3 μg

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

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31%462mg

Sodium

18.5%277mg

462 mgvs277 mg

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

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11%1.23mg

Zinc

50.3%5.54mg

1.23 mgvs5.54 mg

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

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0.74%27.3g

Water

28.5%1055g

27.3 gvs1055 g

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

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Lets compare vitamin content per 300 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 11.1 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparing minerals per 300 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6 times more Calcium, 1.9 times more Copper, 6.2 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 9.8 times more Potassium, 1.4 times more Selenium, 4.5 times more Zinc and 38.7 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3.2 times more Fat, 2.5 times more Saturated Fat, 1.3 times more Omega 3 and 8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Carbohydrate, 4.1 times more Sugars, 14.6 times more Fructose, 3.4 times more Fiber and 3 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourFrozen Chopped BroccoliVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourRolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: