Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Boiled Broccoli

18.2%528kcal

Energy

2.4%69.5kcal

528 kcalvs69.5 kcal

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

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9.6%9.33g

Fat

0.84%0.81g

9.33 gvs0.81 g

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

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5.2%1.66g

Saturated Fat

0.49%0.16g

1.66 gvs0.16 g

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

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15%0.24g

Omega 3

14.8%0.24g

0.24 gvs0.24 g

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

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23.8%4.04g

Omega 6

0.6%0.1g

4.04 gvs0.1 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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78%101g

Carbohydrate

11%14.2g

101 gvs14.2 g

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

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23%16.8g

Sugars

3.8%2.76g

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

16.8 gvs2.76 g

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

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Fructose

2.03%1.47g

≤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 gvs1.47 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.16g

NA gvs0.16 g

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

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39%15g

Fiber

17.2%6.55g

15 gvs6.55 g

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

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31%17.3g

Protein

8.43%4.72g

17.3 gvs4.72 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

17%153μg

RAE, retinol activity equivalents

0 μgvs153 μg

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

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41%0.49mg

Vitamin B1

10.4%0.13mg

Thiamine

0.49 mgvs0.13 mg

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

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23.2%0.3mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.3 mgvs0.24 mg

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

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45.6%7.3mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs1.1 mg

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

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19.4%0.97mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.97 mgvs1.22 mg

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

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29.8%0.39mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.39 mgvs0.4 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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15%59.5μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

59.5 μgvs214 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

143%129mg

Ascorbic acid

0 mgvs129 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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12%1.8mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

1.8 mgvs2.88 mg

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

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3.3%3.97μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

3.97 μgvs280 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Boiled Broccoli

21%210mg

Calcium

7.94%79.4mg

210 mgvs79.4 mg

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

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52.7%0.47mg

Copper

13.5%0.12mg

0.47 mgvs0.12 mg

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

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Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

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60%4.8mg

Iron

16.6%1.33mg

4.8 mgvs1.33 mg

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

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40%169mg

Magnesium

9.92%41.7mg

169 mgvs41.7 mg

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

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198%4.56mg

Manganese

16.7%0.38mg

4.56 mgvs0.38 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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63.5%445mg

Phosphorus

19%133mg

445 mgvs133 mg

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

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16%540mg

Potassium

17%581mg

540 mgvs581 mg

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

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178%98μg

Selenium

5.77%3.18μg

98 μgvs3.18 μg

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

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69%1034mg

Sodium

5.42%81.4mg

1034 mgvs81.4 mg

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

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36.3%4mg

Zinc

8.1%0.89mg

4 mgvs0.89 mg

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

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1.78%65.7g

Water

4.8%177g

65.7 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Rolls, dinner, whole-wheat vs Boiled Broccoli:

Rolls, dinner, whole-wheat have 3.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 3.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 70.6 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 7 oz.
Both Rolls, dinner, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, dinner, whole-wheat vs Boiled Broccoli:

Rolls, dinner, whole-wheat have 2.7 times more Calcium, 3.9 times more Copper, 3.6 times more Iron, 4 times more Magnesium, 11.8 times more Manganese, 3.3 times more Phosphorus, 30.9 times more Selenium, 12.7 times more Sodium and 4.5 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Water than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Rolls, dinner, whole-wheat have 7.6 times more Energy, 11.5 times more Fat, 10.6 times more Saturated Fat, 40 times more Omega 6, 7.1 times more Carbohydrate, 6.1 times more Sugars, 2.3 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
Both Rolls, dinner, whole-wheat and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
Both Rolls, dinner, whole-wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: