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Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, plainVS Broccoli

Weight per 300 calories

Rolls, hamburger or hotdog, plain
108g
Broccoli
882g

Rolls, hamburger or hotdog, plain have 8.2 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 300 calories - Rolls, hamburger or hotdog, plain or Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, plain
14%
13%
73%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

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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4.33%4.2g
Fat
3.37%3.26g
4.2 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.83%0.91g
Saturated Fat
3.14%1g
0.91 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.3%0.2g
Omega 3
34.7%0.56g
0.2 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.7g
Omega 6
2.54%0.43g
1.7 gvs0.43 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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41.5%54g
Carbohydrate
45%58.6g
54 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.8%7.83g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.83 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.7%2.68g
Fructose
8.28%6g
≤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]
2.68 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.44g
Glucose
%4.32g
2.44 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.88g
0 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.1%1.94g
Fiber
60.4%23g
1.94 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.8%10.5g
Protein
44.4%25g
10.5 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.46%31μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
31 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48.7%0.58mg
Vitamin B1
52.2%0.63mg
Thiamine
0.58 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.6%0.32mg
Vitamin B2
79.4%1.03mg
Riboflavin
0.32 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.5mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
4.5 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg
Vitamin B5
101%5.06mg
Pantothenic acid
0.6 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.2%0.068mg
Vitamin B6
119%1.54mg
Pyridoxine
0.068 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.3%101μg
Vitamin B9
139%556μg
Folates and Folic Acid
101 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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8.96%0.22μg
Vitamin B12
0%0μg
Cobalamin
0.22 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.55%1.4mg
Vitamin C
875%787mg
Ascorbic acid
1.4 mgvs787 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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1.94%0.29mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
0.29 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.3%5.16μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
5.16 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.5%155mg
Calcium
41.5%415mg
155 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
48%0.43mg
0.12 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46%3.7mg
Iron
80.5%6.44mg
3.7 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.9%24.7mg
Magnesium
44%185mg
24.7 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
80.6%1.85mg
0.55 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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15.5%109mg
Phosphorus
83%582mg
109 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.86%131mg
Potassium
82%2788mg
131 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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53%29.2μg
Selenium
40%22μg
29.2 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35.4%531mg
Sodium
19.4%291mg
531 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.14%0.78mg
Zinc
33%3.6mg
0.78 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37g
Water
21.3%788g
37 gvs788 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 hotdog, plain vs Broccoli:
Comparing minerals per 300 calories for Rolls, hamburger or hotdog, plain vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: