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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Broccoli

18.2%528kcal

Energy

2.33%67.5kcal

528 kcalvs67.5 kcal

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

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9.6%9.33g

Fat

0.76%0.73g

9.33 gvs0.73 g

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

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5.2%1.66g

Saturated Fat

0.71%0.23g

1.66 gvs0.23 g

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

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15%0.24g

Omega 3

7.8%0.13g

0.24 gvs0.13 g

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

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23.8%4.04g

Omega 6

0.57%0.097g

4.04 gvs0.097 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

10%13g

101 gvs13 g

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

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23%16.8g

Sugars

4.65%3.37g

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

16.8 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 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

%0.2g

NA gvs0.2 g

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

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39%15g

Fiber

13.6%5.16g

15 gvs5.16 g

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

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31%17.3g

Protein

10%5.6g

17.3 gvs5.6 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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41%0.49mg

Vitamin B1

11.7%0.14mg

Thiamine

0.49 mgvs0.14 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%0.23mg

Riboflavin

0.3 mgvs0.23 mg

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

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45.6%7.3mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs1.27 mg

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

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19.4%0.97mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.97 mgvs1.14 mg

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

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29.8%0.39mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.39 mgvs0.35 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

31.3%125μg

Folates and Folic Acid

59.5 μgvs125 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

197%177mg

Ascorbic acid

0 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

1.8 mgvs1.55 mg

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

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3.3%3.97μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

3.97 μgvs202 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Broccoli

21%210mg

Calcium

9.33%93mg

210 mgvs93 mg

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

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52.7%0.47mg

Copper

11%0.097mg

0.47 mgvs0.097 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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60%4.8mg

Iron

18%1.45mg

4.8 mgvs1.45 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

18%0.42mg

4.56 mgvs0.42 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

18.7%131mg

445 mgvs131 mg

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

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16%540mg

Potassium

18.4%627mg

540 mgvs627 mg

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

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178%98μg

Selenium

9.02%4.96μg

98 μgvs4.96 μg

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

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69%1034mg

Sodium

4.37%65.5mg

1034 mgvs65.5 mg

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

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36.3%4mg

Zinc

7.4%0.81mg

4 mgvs0.81 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 Broccoli:

Rolls, dinner, whole-wheat have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and 50.8 times more Vitamin K than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
Both Rolls, dinner, whole-wheat as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Rolls, dinner, whole-wheat have 2.3 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 10.9 times more Manganese, 3.4 times more Phosphorus, 19.8 times more Selenium, 15.8 times more Sodium and 4.9 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Water than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Rolls, dinner, whole-wheat have 7.8 times more Energy, 12.7 times more Fat, 7.3 times more Saturated Fat, 1.9 times more Omega 3, 41.6 times more Omega 6, 7.7 times more Carbohydrate, 5 times more Sugars, 2.9 times more Fiber and 3.1 times more Protein than Raw Broccoli.
Both Rolls, dinner, whole-wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Rolls, dinner, whole-wheatVS Rolls, frenchBroccoliVS Rolls, frenchRolls, dinner, whole-wheatVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: