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

Weight per 300 calories

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

91g

Broccoli

882g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 9.7 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having 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 Broccoli?

Macros Ratio

Protein Fat Carbs

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

14%

32%

54%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

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

3.37%3.26g

10.6 gvs3.26 g

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

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3.94%1.26g

Saturated Fat

3.14%1g

1.26 gvs1 g

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

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101%1.6g

Omega 3

34.7%0.56g

1.6 gvs0.56 g

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

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17%2.87g

Omega 6

2.54%0.43g

2.87 gvs0.43 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

45%58.6g

40.4 gvs58.6 g

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

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5.3%3.83g

Sugars

20.7%15g

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

3.83 gvs15 g

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

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0.91%0.66g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0.47g

Glucose

%4.32g

0.47 gvs4.32 g

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

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%0g

Sucrose

%0.88g

0 gvs0.88 g

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

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27%10.2g

Fiber

60.4%23g

10.2 gvs23 g

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

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19.2%10.8g

Protein

44.4%25g

10.8 gvs25 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 Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

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

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29%0.35mg

Vitamin B1

52.2%0.63mg

Thiamine

0.35 mgvs0.63 mg

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

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25.3%0.33mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.33 mgvs1.03 mg

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

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21.6%3.46mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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Vitamin B6

119%1.54mg

Pyridoxine

NA mgvs1.54 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

139%556μg

Folates and Folic Acid

NA μgvs556 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

875%787mg

Ascorbic acid

NA mgvs787 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

46%6.9mg

Tocopherols and Tocotrienols

1.27 mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 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 Broccoli

10.8%108mg

Calcium

41.5%415mg

108 mgvs415 mg

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

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26.2%0.24mg

Copper

48%0.43mg

0.24 mgvs0.43 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

80.5%6.44mg

1.5 mgvs6.44 mg

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

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21%87.5mg

Magnesium

44%185mg

87.5 mgvs185 mg

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

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67%1.54mg

Manganese

80.6%1.85mg

1.54 mgvs1.85 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

83%582mg

212 mgvs582 mg

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

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7.32%249mg

Potassium

82%2788mg

249 mgvs2788 mg

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

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41.4%22.8μg

Selenium

40%22μg

22.8 μgvs22 μg

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

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31%462mg

Sodium

19.4%291mg

462 mgvs291 mg

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

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11%1.23mg

Zinc

33%3.6mg

1.23 mgvs3.6 mg

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

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0.74%27.3g

Water

21.3%788g

27.3 gvs788 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 Broccoli:

Raw Broccoli contains 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 5.4 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 Broccoli:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.6 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.9 times more Calcium, 1.8 times more Copper, 4.3 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 11.2 times more Potassium, 2.9 times more Zinc and 28.9 times more Water 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 Raw Broccoli have similar amounts of Manganese and Selenium per 300 kcal.

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, 1.3 times more Saturated Fat, 2.9 times more Omega 3 and 6.6 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Carbohydrate, 3.9 times more Sugars, 9.1 times more Fructose, 2.2 times more Fiber and 2.3 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 Raw Broccoli 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 Raw Broccoli 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 flourBroccoliVS 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 Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: