Comparing Nutrients in 300 calories BroccoliVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Broccoli

882g

Rolls, hamburger or hot dog, whole wheat

112g

Rolls, hamburger or hot dog, whole wheat have 7.9 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

Broccolivs Rolls, hamburger or hot dog, whole 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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3.37%3.26g

Fat

5.04%4.9g

3.26 gvs4.9 g

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

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3.14%1g

Saturated Fat

3.2%1.03g

1 gvs1.03 g

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

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34.7%0.56g

Omega 3

12%0.19g

0.56 gvs0.19 g

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

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2.54%0.43g

Omega 6

10.5%1.8g

0.43 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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45%58.6g

Carbohydrate

38.5%50g

58.6 gvs50 g

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

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20.7%15g

Sugars

9.1%6.6g

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

15 gvs6.6 g

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

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8.28%6g

Fructose

3.75%2.72g

≤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 gvs2.72 g

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

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%4.32g

Glucose

%2.26g

4.32 gvs2.26 g

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

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%0.88g

Sucrose

%0g

0.88 gvs0 g

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

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60.4%23g

Fiber

18%6.8g

23 gvs6.8 g

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

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44.4%25g

Protein

24.7%14g

25 gvs14 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Rolls, hamburger or hot dog, whole wheat

30.4%274μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

274 μgvs37 μg

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

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52.2%0.63mg

Vitamin B1

41%0.49mg

Thiamine

0.63 mgvs0.49 mg

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

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79.4%1.03mg

Vitamin B2

16%0.21mg

Riboflavin

1.03 mgvs0.21 mg

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

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35.2%5.64mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs5.04 mg

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

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101%5.06mg

Vitamin B5

19%0.94mg

Pantothenic acid

5.06 mgvs0.94 mg

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

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119%1.54mg

Vitamin B6

16.6%0.22mg

Pyridoxine

1.54 mgvs0.22 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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139%556μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

556 μgvs47 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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875%787mg

Vitamin C

1.6%1.45mg

Ascorbic acid

787 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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46%6.9mg

Vitamin E

3.05%0.46mg

Tocopherols and Tocotrienols

6.9 mgvs0.46 mg

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

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747%896μg

Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

896 μgvs5 μg

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

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Minerals

Broccolivs Rolls, hamburger or hot dog, whole wheat

41.5%415mg

Calcium

22%221mg

415 mgvs221 mg

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

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48%0.43mg

Copper

29.6%0.27mg

0.43 mgvs0.27 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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80.5%6.44mg

Iron

33.7%2.7mg

6.44 mgvs2.7 mg

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

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44%185mg

Magnesium

21.5%90mg

185 mgvs90 mg

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

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80.6%1.85mg

Manganese

112%2.58mg

1.85 mgvs2.58 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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83%582mg

Phosphorus

34.6%242mg

582 mgvs242 mg

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

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82%2788mg

Potassium

7.94%270mg

2788 mgvs270 mg

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

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40%22μg

Selenium

66.7%36.7μg

22 μgvs36.7 μg

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

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19.4%291mg

Sodium

35.5%532mg

291 mgvs532 mg

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

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33%3.6mg

Zinc

17.3%1.9mg

3.6 mgvs1.9 mg

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

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21.3%788g

Water

1.1%40g

788 gvs40 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 Broccoli vs Rolls, hamburger or hot dog, whole wheat:

Raw Broccoli has 7.4 times more Vitamin A, 1.3 times more Vitamin B1, 5 times more Vitamin B2, 5.4 times more Vitamin B5, 7.1 times more Vitamin B6, 11.9 times more Vitamin B9, 542.9 times more Vitamin C, 15.1 times more Vitamin E and 178.6 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 300 kcal.

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

Raw Broccoli has 1.9 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.4 times more Phosphorus, 10.3 times more Potassium, 1.9 times more Zinc and 19.7 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.4 times more Manganese, 1.7 times more Selenium and 1.8 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2.9 times more Omega 3, 2.3 times more Sugars, 2.2 times more Fructose, 3.4 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.5 times more Fat and 4.1 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliRolls, hamburger or hot dog, whole wheatVS Boiled BroccoliBroccoliVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: