Comparing Nutrients in 300 calories Boiled BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Boiled Broccoli

857g

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Rolls, hamburger or hot dog, wheat/cracked wheat have 7.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Rolls, hamburger or hot dog, wheat/cracked wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

4.15%4.03g

3.5 gvs4.03 g

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

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2.1%0.68g

Saturated Fat

2.6%0.83g

0.68 gvs0.83 g

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

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63.8%1g

Omega 3

13%0.21g

1 gvs0.21 g

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

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2.57%0.44g

Omega 6

10.6%1.8g

0.44 gvs1.8 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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47.3%61.5g

Carbohydrate

40.6%52.8g

61.5 gvs52.8 g

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

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16.4%12g

Sugars

10.6%7.7g

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

12 gvs7.7 g

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

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8.75%6.34g

Fructose

4.6%3.33g

≤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]

6.34 gvs3.33 g

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

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%4.2g

Glucose

%2.57g

4.2 gvs2.57 g

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

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%0.69g

Sucrose

%0g

0.69 gvs0 g

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

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74.4%28.3g

Fiber

12.3%4.7g

28.3 gvs4.7 g

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

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36.4%20.4g

Protein

23.3%13g

20.4 gvs13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Rolls, hamburger or hot dog, wheat/cracked wheat

73.3%660μg

Vitamin A

3.35%30μg

RAE, retinol activity equivalents

660 μgvs30 μg

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

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45%0.54mg

Vitamin B1

49.4%0.59mg

Thiamine

0.54 mgvs0.59 mg

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

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81%1.05mg

Vitamin B2

25%0.32mg

Riboflavin

1.05 mgvs0.32 mg

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

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29.6%4.74mg

Vitamin B3

33.3%5.33mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs5.33 mg

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

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106%5.3mg

Vitamin B5

14.7%0.73mg

Pantothenic acid

5.3 mgvs0.73 mg

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

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132%1.7mg

Vitamin B6

11%0.14mg

Pyridoxine

1.7 mgvs0.14 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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231%926μg

Vitamin B9

23.4%94μg

Folates and Folic Acid

926 μgvs94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg

Vitamin C

1.6%1.45mg

Ascorbic acid

556 mgvs1.45 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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83%12.4mg

Vitamin E

2.97%0.45mg

Tocopherols and Tocotrienols

12.4 mgvs0.45 mg

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

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1008%1209μg

Vitamin K

6.3%7.6μg

Phytomenadione or phylloquinone

1209 μgvs7.6 μg

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

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Minerals

Boiled Broccolivs Rolls, hamburger or hot dog, wheat/cracked wheat

34.3%343mg

Calcium

22%219mg

343 mgvs219 mg

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

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58%0.52mg

Copper

20.4%0.18mg

0.52 mgvs0.18 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

40.7%3.26mg

5.74 mgvs3.26 mg

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

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43%180mg

Magnesium

12.5%52.4mg

180 mgvs52.4 mg

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

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72.3%1.66mg

Manganese

59.7%1.37mg

1.66 mgvs1.37 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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82%574mg

Phosphorus

24.5%172mg

574 mgvs172 mg

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

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74%2511mg

Potassium

5.94%202mg

2511 mgvs202 mg

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

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25%13.7μg

Selenium

54%29.8μg

13.7 μgvs29.8 μg

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

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23.4%351mg

Sodium

34.4%516mg

351 mgvs516 mg

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

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35%3.86mg

Zinc

12%1.3mg

3.86 mgvs1.3 mg

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

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20.7%765g

Water

1.06%39.3g

765 gvs39.3 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Boiled and Drained Broccoli has 21.9 times more Vitamin A, 3.2 times more Vitamin B2, 7.2 times more Vitamin B5, 12.1 times more Vitamin B6, 9.9 times more Vitamin B9, 383.7 times more Vitamin C, 27.9 times more Vitamin E and 159.5 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin B12 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Boiled and Drained Broccoli as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Rolls, hamburger or hot dog, wheat/cracked wheat:

Boiled and Drained Broccoli has 1.6 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 1.2 times more Manganese, 3.3 times more Phosphorus, 12.4 times more Potassium, 3 times more Zinc and 19.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.2 times more Selenium and 1.5 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 4.9 times more Omega 3, 1.5 times more Sugars, 1.9 times more Fructose, 6 times more Fiber and 1.6 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
While Rolls, hamburger or hot dog, wheat/cracked wheat contain 4.1 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliRolls, hamburger or hot dog, wheat/cracked wheatVS Frozen Chopped BroccoliBoiled BroccoliVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheat

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: