Comparing Nutrients in 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Broccoli

Weight per 500 calories

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

152g

Broccoli

1471g

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 500 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%

500 kcal ▼

Macro Nutrients

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs 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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18%17.6g

Fat

5.6%5.44g

17.6 gvs5.44 g

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

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6.56%2.1g

Saturated Fat

5.24%1.68g

2.1 gvs1.68 g

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

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168%2.7g

Omega 3

58%0.93g

2.7 gvs0.93 g

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

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28%4.8g

Omega 6

4.24%0.72g

4.8 gvs0.72 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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51.8%67.3g

Carbohydrate

75%98g

67.3 gvs98 g

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

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8.8%6.4g

Sugars

34.5%25g

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

6.4 gvs25 g

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

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1.5%1.1g

Fructose

13.8%10g

≤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]

1.1 gvs10 g

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

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%0.79g

Glucose

%7.2g

0.79 gvs7.2 g

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

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%0g

Sucrose

%1.47g

0 gvs1.47 g

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

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44.8%17g

Fiber

101%38.2g

17 gvs38.2 g

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

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32%18g

Protein

74%41.5g

18 gvs41.5 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

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

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48%0.58mg

Vitamin B1

87%1.04mg

Thiamine

0.58 mgvs1.04 mg

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

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42%0.55mg

Vitamin B2

132%1.72mg

Riboflavin

0.55 mgvs1.72 mg

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

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36%5.76mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

5.76 mgvs9.4 mg

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

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

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Vitamin B6

198%2.57mg

Pyridoxine

NA mgvs2.57 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

232%926μg

Folates and Folic Acid

NA μgvs926 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

1458%1312mg

Ascorbic acid

NA mgvs1312 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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14%2.1mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

2.1 mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 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

18%179mg

Calcium

69%691mg

179 mgvs691 mg

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

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43.7%0.39mg

Copper

80%0.72mg

0.39 mgvs0.72 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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31%2.5mg

Iron

134%10.7mg

2.5 mgvs10.7 mg

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

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34.7%146mg

Magnesium

73.5%309mg

146 mgvs309 mg

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

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112%2.57mg

Manganese

134%3.1mg

2.57 mgvs3.1 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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50.6%354mg

Phosphorus

139%971mg

354 mgvs971 mg

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

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12.2%415mg

Potassium

137%4647mg

415 mgvs4647 mg

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

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69%38μg

Selenium

67%36.8μg

38 μgvs36.8 μg

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

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51.4%771mg

Sodium

32.4%485mg

771 mgvs485 mg

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

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18.7%2.05mg

Zinc

55%6.03mg

2.05 mgvs6.03 mg

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

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1.23%45.4g

Water

35.5%1313g

45.4 gvs1313 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, 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: