Comparing Nutrients in 500 calories Rolls, dinner, whole-wheatVS Boiled Broccoli

Weight per 500 calories

Rolls, dinner, whole-wheat

188g

Boiled Broccoli

1429g

Rolls, dinner, whole-wheat have 7.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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9.1%8.83g

Fat

6.04%5.86g

8.83 gvs5.86 g

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

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4.9%1.57g

Saturated Fat

3.53%1.13g

1.57 gvs1.13 g

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

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14.2%0.23g

Omega 3

106%1.7g

0.23 gvs1.7 g

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

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22.5%3.83g

Omega 6

4.3%0.73g

3.83 gvs0.73 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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74%96g

Carbohydrate

79%103g

96 gvs103 g

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

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22%16g

Sugars

27.4%20g

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

16 gvs20 g

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

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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37%14g

Fiber

124%47g

14 gvs47 g

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

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29.2%16.4g

Protein

60.7%34g

16.4 gvs34 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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39%0.47mg

Vitamin B1

75%0.9mg

Thiamine

0.47 mgvs0.9 mg

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

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22%0.29mg

Vitamin B2

135%1.76mg

Riboflavin

0.29 mgvs1.76 mg

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

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43%6.9mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs7.9 mg

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

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18.4%0.92mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.92 mgvs8.8 mg

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

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28%0.37mg

Vitamin B6

220%2.86mg

Pyridoxine

0.37 mgvs2.86 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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14%56.4μg

Vitamin B9

386%1543μg

Folates and Folic Acid

56.4 μgvs1543 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

1030%927mg

Ascorbic acid

0 mgvs927 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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11.3%1.7mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

1.7 mgvs20.7 mg

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

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3.13%3.76μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

3.76 μgvs2016 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Boiled Broccoli

20%199mg

Calcium

57%571mg

199 mgvs571 mg

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

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50%0.45mg

Copper

97%0.87mg

0.45 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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57%4.55mg

Iron

120%9.57mg

4.55 mgvs9.57 mg

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

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38%160mg

Magnesium

71.4%300mg

160 mgvs300 mg

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

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188%4.3mg

Manganese

120%2.77mg

4.3 mgvs2.77 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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60%421mg

Phosphorus

137%957mg

421 mgvs957 mg

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

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15%511mg

Potassium

123%4186mg

511 mgvs4186 mg

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

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169%93μg

Selenium

41.6%23μg

93 μgvs23 μg

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

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65.3%979mg

Sodium

39%586mg

979 mgvs586 mg

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

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34.3%3.78mg

Zinc

58.4%6.43mg

3.78 mgvs6.43 mg

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

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1.7%62.2g

Water

34.5%1275g

62.2 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Rolls, dinner, whole-wheat vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 6.2 times more Vitamin B2, 9.6 times more Vitamin B5, 7.8 times more Vitamin B6, 27.4 times more Vitamin B9, more Vitamin C, 12.2 times more Vitamin E and 536.2 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Rolls, dinner, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, whole-wheat vs Boiled Broccoli:

Rolls, dinner, whole-wheat have 1.6 times more Manganese, 4.1 times more Selenium and 1.7 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.9 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 8.2 times more Potassium, 1.7 times more Zinc and 20.5 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 500 calories:

Rolls, dinner, whole-wheat have 1.5 times more Fat and 5.3 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 7.5 times more Omega 3, 3.3 times more Fiber and 2.1 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Rolls, dinner, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchBoiled BroccoliVS Rolls, frenchRolls, dinner, whole-wheatVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Rolls, dinner, whole-wheatVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, dinner, whole-wheat or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: