Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS Boiled Broccoli

Weight per 300 calories

Rolls, hamburger or hot dog, whole wheat

112g

Boiled Broccoli

857g

Rolls, hamburger or hot dog, whole wheat have 7.7 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs Boiled Broccoli

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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5.04%4.9g

Fat

3.62%3.5g

4.9 gvs3.5 g

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

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3.2%1.03g

Saturated Fat

2.1%0.68g

1.03 gvs0.68 g

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

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12%0.19g

Omega 3

63.8%1g

0.19 gvs1 g

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

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10.5%1.8g

Omega 6

2.57%0.44g

1.8 gvs0.44 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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38.5%50g

Carbohydrate

47.3%61.5g

50 gvs61.5 g

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

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9.1%6.6g

Sugars

16.4%12g

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

6.6 gvs12 g

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

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3.75%2.72g

Fructose

8.75%6.34g

≤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]

2.72 gvs6.34 g

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

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%2.26g

Glucose

%4.2g

2.26 gvs4.2 g

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

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%0g

Sucrose

%0.69g

0 gvs0.69 g

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

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18%6.8g

Fiber

74.4%28.3g

6.8 gvs28.3 g

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

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24.7%14g

Protein

36.4%20.4g

14 gvs20.4 g

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

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Vitamins

Rolls, hamburger or hot dog, whole wheatvs Boiled Broccoli

4.1%37μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

37 μgvs660 μg

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

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41%0.49mg

Vitamin B1

45%0.54mg

Thiamine

0.49 mgvs0.54 mg

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

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16%0.21mg

Vitamin B2

81%1.05mg

Riboflavin

0.21 mgvs1.05 mg

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

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31.5%5.04mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

5.04 mgvs4.74 mg

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

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19%0.94mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.94 mgvs5.3 mg

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

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16.6%0.22mg

Vitamin B6

132%1.7mg

Pyridoxine

0.22 mgvs1.7 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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11.7%47μg

Vitamin B9

231%926μg

Folates and Folic Acid

47 μgvs926 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

618%556mg

Ascorbic acid

1.45 mgvs556 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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3.05%0.46mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.46 mgvs12.4 mg

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

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4.2%5μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

5 μgvs1209 μg

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

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Minerals

Rolls, hamburger or hot dog, whole wheatvs Boiled Broccoli

22%221mg

Calcium

34.3%343mg

221 mgvs343 mg

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

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29.6%0.27mg

Copper

58%0.52mg

0.27 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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33.7%2.7mg

Iron

71.8%5.74mg

2.7 mgvs5.74 mg

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

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21.5%90mg

Magnesium

43%180mg

90 mgvs180 mg

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

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112%2.58mg

Manganese

72.3%1.66mg

2.58 mgvs1.66 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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34.6%242mg

Phosphorus

82%574mg

242 mgvs574 mg

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

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7.94%270mg

Potassium

74%2511mg

270 mgvs2511 mg

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

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66.7%36.7μg

Selenium

25%13.7μg

36.7 μgvs13.7 μg

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

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35.5%532mg

Sodium

23.4%351mg

532 mgvs351 mg

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

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17.3%1.9mg

Zinc

35%3.86mg

1.9 mgvs3.86 mg

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

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1.1%40g

Water

20.7%765g

40 gvs765 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 Rolls, hamburger or hot dog, whole wheat vs Boiled Broccoli:

Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 17.9 times more Vitamin A, 5.1 times more Vitamin B2, 5.6 times more Vitamin B5, 7.9 times more Vitamin B6, 19.8 times more Vitamin B9, 383.7 times more Vitamin C, 27.2 times more Vitamin E and 241 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

Rolls, hamburger or hot dog, whole wheat have 1.5 times more Manganese, 2.7 times more Selenium and 1.5 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Calcium, 2 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 9.3 times more Potassium, 2 times more Zinc and 19.1 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, whole wheat have 1.4 times more Fat, 1.5 times more Saturated Fat and 4.1 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.3 times more Omega 3, 1.8 times more Sugars, 2.3 times more Fructose, 4.2 times more Fiber and 1.5 times more Protein than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fatBoiled BroccoliVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheatVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: