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

Weight per 300 calories

Rolls, hamburger or hot dog, whole wheat

112g

Frozen Chopped Broccoli

1154g

Rolls, hamburger or hot dog, whole wheat have 10.3 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, whole wheatvs Frozen Chopped 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

3.45%3.35g

4.9 gvs3.35 g

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

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3.2%1.03g

Saturated Fat

1.6%0.51g

1.03 gvs0.51 g

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

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12%0.19g

Omega 3

75.7%1.2g

0.19 gvs1.2 g

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

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10.5%1.8g

Omega 6

2.1%0.36g

1.8 gvs0.36 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

42.4%55g

50 gvs55 g

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

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9.1%6.6g

Sugars

21.5%15.6g

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

6.6 gvs15.6 g

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

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3.75%2.72g

Fructose

13.2%9.58g

≤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 gvs9.58 g

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

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%2.26g

Glucose

%8.65g

2.26 gvs8.65 g

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

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%0g

Sucrose

0 gvsNA g

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

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18%6.8g

Fiber

91%34.6g

6.8 gvs34.6 g

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

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24.7%14g

Protein

58%32.4g

14 gvs32.4 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 Frozen Chopped Broccoli

4.1%37μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

37 μgvs600 μg

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

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41%0.49mg

Vitamin B1

51%0.61mg

Thiamine

0.49 mgvs0.61 mg

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

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16%0.21mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.21 mgvs1.1 mg

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

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31.5%5.04mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

5.04 mgvs5.42 mg

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

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19%0.94mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

0.94 mgvs3.2 mg

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

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16.6%0.22mg

Vitamin B6

115%1.5mg

Pyridoxine

0.22 mgvs1.5 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

193%773μg

Folates and Folic Acid

47 μgvs773 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

723%651mg

Ascorbic acid

1.45 mgvs651 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

94%14mg

Tocopherols and Tocotrienols

0.46 mgvs14 mg

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

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4.2%5μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

5 μgvs936 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 Frozen Chopped Broccoli

22%221mg

Calcium

64.6%646mg

221 mgvs646 mg

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

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29.6%0.27mg

Copper

48.7%0.44mg

0.27 mgvs0.44 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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33.7%2.7mg

Iron

117%9.35mg

2.7 mgvs9.35 mg

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

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21.5%90mg

Magnesium

49.5%208mg

90 mgvs208 mg

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

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112%2.58mg

Manganese

147%3.4mg

2.58 mgvs3.4 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

82.4%577mg

242 mgvs577 mg

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

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7.94%270mg

Potassium

72%2446mg

270 mgvs2446 mg

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

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66.7%36.7μg

Selenium

58.7%32.3μg

36.7 μgvs32.3 μg

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

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35.5%532mg

Sodium

18.5%277mg

532 mgvs277 mg

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

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17.3%1.9mg

Zinc

50.3%5.54mg

1.9 mgvs5.54 mg

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

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1.1%40g

Water

28.5%1055g

40 gvs1055 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 Frozen Chopped Broccoli:

Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 16.3 times more Vitamin A, 5.3 times more Vitamin B2, 3.4 times more Vitamin B5, 6.9 times more Vitamin B6, 16.5 times more Vitamin B9, 448.9 times more Vitamin C, 30.8 times more Vitamin E and 186.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 300 kcal.

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

Rolls, hamburger or hot dog, whole wheat have 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 9.1 times more Potassium, 2.9 times more Zinc and 26.3 times more Water than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, whole wheat have 1.5 times more Fat, 2 times more Saturated Fat and 5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.3 times more Omega 3, 2.4 times more Sugars, 3.5 times more Fructose, 5.1 times more Fiber and 2.3 times more Protein than Rolls, hamburger or hot dog, whole wheat.
Both Rolls, hamburger or hot dog, whole wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rolls, hamburger or hot dog, whole wheat as well as Frozen Chopped Broccoli, Unprepared 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 fatFrozen Chopped BroccoliVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: