Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Broccoli

Weight per 100 calories

Rolls, hamburger, whole grain white, calcium-fortified

39.2g

Broccoli

294g

Rolls, hamburger, whole grain white, calcium-fortified have 7.5 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 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Rolls, hamburger, whole grain white, calcium-fortifiedvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.37g

Fat

1.12%1.1g

1.37 gvs1.1 g

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

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1.43%0.46g

Saturated Fat

1.05%0.34g

0.46 gvs0.34 g

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

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3.3%0.053g

Omega 3

11.6%0.19g

0.053 gvs0.19 g

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

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2.5%0.43g

Omega 6

0.85%0.14g

0.43 gvs0.14 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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14%18.2g

Carbohydrate

15%19.5g

18.2 gvs19.5 g

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

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5.03%3.65g

Sugars

6.9%5g

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

3.65 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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2.37%0.9g

Fiber

20%7.65g

0.9 gvs7.65 g

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

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6.5%3.65g

Protein

15%8.3g

3.65 gvs8.3 g

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

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Vitamins

Rolls, hamburger, whole grain white, calcium-fortifiedvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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17%0.21mg

Vitamin B1

17.4%0.21mg

Thiamine

0.21 mgvs0.21 mg

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

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9.53%0.12mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.12 mgvs0.34 mg

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

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11.4%1.82mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.88 mg

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

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

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3.14%0.041mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.041 mgvs0.51 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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13.7%55μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

55 μgvs185 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

292%262mg

Ascorbic acid

0 mgvs262 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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0.86%0.13mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.13 mgvs2.3 mg

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

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1.63%1.96μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

1.96 μgvs299 μg

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

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Minerals

Rolls, hamburger, whole grain white, calcium-fortifiedvs Broccoli

9.14%91mg

Calcium

14%138mg

91 mgvs138 mg

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

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7.8%0.07mg

Copper

16%0.14mg

0.07 mgvs0.14 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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12.7%1mg

Iron

27%2.15mg

1 mgvs2.15 mg

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

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3.55%15mg

Magnesium

14.7%61.8mg

15 mgvs61.8 mg

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

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15.8%0.36mg

Manganese

27%0.62mg

0.36 mgvs0.62 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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8.57%60mg

Phosphorus

27.7%194mg

60 mgvs194 mg

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

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2.2%74.5mg

Potassium

27.3%929mg

74.5 mgvs929 mg

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

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10%5.5μg

Selenium

13.4%7.35μg

5.5 μgvs7.35 μg

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

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13.4%201mg

Sodium

6.47%97mg

201 mgvs97 mg

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

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7.3%0.8mg

Zinc

11%1.2mg

0.8 mgvs1.2 mg

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

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0.41%15g

Water

7.1%263g

15 gvs263 g

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

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Lets compare vitamin content per 100 calories of Rolls, hamburger, whole grain white, calcium-fortified vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.8 times more Vitamin B2, 12.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 17.7 times more Vitamin E and 152.4 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger, whole grain white, calcium-fortified vs Broccoli:

Rolls, hamburger, whole grain white, calcium-fortified have 2.1 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 12.5 times more Potassium, 1.3 times more Selenium, 1.5 times more Zinc and 17.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger, whole grain white, calcium-fortified have 1.3 times more Fat, 1.4 times more Saturated Fat and 3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 3.5 times more Omega 3, 1.4 times more Sugars, 8.5 times more Fiber and 2.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
Both Rolls, hamburger, whole grain white, calcium-fortified and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incompleteBroccoliVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger, whole grain white, calcium-fortifiedVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, hamburger, whole grain white, calcium-fortified or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: