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Compare Nutrients in 100 grams Rolls, dinner, whole-wheatVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Rolls, dinner, whole-wheat
12%
15%
73%
Broccoli
27%
8%
65%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatBroccoli
Vitamin A
0%
3.44%
0 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
21%
5.83%
0.25 mg0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11.5%
9.23%
0.15 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
23%
4%
3.68 mg0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
15%
14%
0.2 mg0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
99%
0 mg89 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
6%
5.2%
0.9 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.67%
85%
2 μg102 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.5%
15.8%
30 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatBroccoli
Calcium
10.6%
4.7%
106 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
26.7%
5.56%
0.24 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
30%
9.13%
2.42 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
21%
5.25%
85 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
100%
9.13%
2.3 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
32%
9.43%
224 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8%
9.3%
272 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
89%
4.55%
49 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
34.7%
2.2%
521 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
18%
3.73%
2 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Rolls, dinner, whole-wheat vs Broccoli:
Rolls, dinner, whole-wheat have 3.6 times more Thiamine, 1.3 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Broccoli. While Raw Broccoli contains 51 times more Vitamin K and 2.1 times more Folate than Rolls, dinner, whole-wheat. Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin E per 100 g.

Comparing minerals per 100 grams for Rolls, dinner, whole-wheat vs Broccoli:
Rolls, dinner, whole-wheat have 2.3 times more Calcium, 4.8 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 11 times more Manganese, 3.4 times more Phosphorus, 19.6 times more Selenium, 15.8 times more Sodium and 4.9 times more Zinc than Raw Broccoli. Both Rolls, dinner, whole-wheat and Raw Broccoli have similar amounts of Potassium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatBroccoli
Energy
9.17%
1.17%
266 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
4.85%
0.38%
4.7 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15.5%
5.04%
8.7 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
39%
5.1%
51 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
11.7%
2.34%
8.46 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
19.7%
6.84%
7.5 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.63%
0.34%
0.84 g0.11 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.5%
3.75%
0.12 g0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
12%
0.29%
2.04 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.89%
2.4%
33 g89 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Rolls, dinner, whole-wheat have 7.8 times more Energy, 12.7 times more Fat, 3.1 times more Protein, 7.7 times more Carbohydrate, 5 times more Sugars, 2.9 times more Fiber, 7.6 times more Saturated Fat, 2 times more Omega 3 and 40.8 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 2.7 times more Water than Rolls, dinner, whole-wheat.