Comparing Nutrients in 500 calories Rolls, hamburger or hotdog, plainVS Boiled Broccoli

Weight per 500 calories

Rolls, hamburger or hotdog, plain

179g

Boiled Broccoli

1429g

Rolls, hamburger or hotdog, plain have 8 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 500 calories - Rolls, hamburger or hotdog, plain or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, plain

14%

13%

73%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Rolls, hamburger or hotdog, plainvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

7.22%7g

Fat

6.04%5.86g

7 gvs5.86 g

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

Find Baked Products rich in Fat

4.7%1.5g

Saturated Fat

3.53%1.13g

1.5 gvs1.13 g

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

Find Baked Products rich in Saturated Fat

20.5%0.33g

Omega 3

106%1.7g

0.33 gvs1.7 g

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

Find Baked Products rich in Omega 3

17%2.86g

Omega 6

4.3%0.73g

2.86 gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

69%90g

Carbohydrate

79%103g

90 gvs103 g

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

Find Baked Products rich in Carbohydrate

18%13g

Sugars

27.4%20g

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

13 gvs20 g

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

Find Baked Products rich in Sugars

6.15%4.46g

Fructose

14.6%10.6g

≤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]

4.46 gvs10.6 g

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

Find Baked Products rich in Fructose

%4.07g

Glucose

%7g

4.07 gvs7 g

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

Find Baked Products rich in Glucose

%0g

Sucrose

%1.14g

0 gvs1.14 g

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

Find Baked Products rich in Sucrose

8.5%3.23g

Fiber

124%47g

3.23 gvs47 g

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

Find Baked Products rich in Fiber

31.3%17.5g

Protein

60.7%34g

17.5 gvs34 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Rolls, hamburger or hotdog, plainvs Boiled Broccoli

5.77%52μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

52 μgvs1100 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

81%0.97mg

Vitamin B1

75%0.9mg

Thiamine

0.97 mgvs0.9 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

41%0.53mg

Vitamin B2

135%1.76mg

Riboflavin

0.53 mgvs1.76 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

47%7.5mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs7.9 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20%0.99mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.99 mgvs8.8 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.7%0.11mg

Vitamin B6

220%2.86mg

Pyridoxine

0.11 mgvs2.86 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

42%168μg

Vitamin B9

386%1543μg

Folates and Folic Acid

168 μgvs1543 μg

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

Find Baked Products rich in Vitamin B9

15%0.36μg

Vitamin B12

0%0μg

Cobalamin

0.36 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

2.6%2.33mg

Vitamin C

1030%927mg

Ascorbic acid

2.33 mgvs927 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

3.23%0.48mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.48 mgvs20.7 mg

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

Find Baked Products rich in Vitamin E

7.17%8.6μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

8.6 μgvs2016 μg

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

Find Baked Products rich in Vitamin K

Minerals

Rolls, hamburger or hotdog, plainvs Boiled Broccoli

26%258mg

Calcium

57%571mg

258 mgvs571 mg

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

Find Baked Products rich in Calcium

21.7%0.2mg

Copper

97%0.87mg

0.2 mgvs0.87 mg

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

Find Baked Products rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Baked Products rich in Fluoride

77%6.15mg

Iron

120%9.57mg

6.15 mgvs9.57 mg

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

Find Baked Products rich in Iron

9.8%41.2mg

Magnesium

71.4%300mg

41.2 mgvs300 mg

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

Find Baked Products rich in Magnesium

40%0.92mg

Manganese

120%2.77mg

0.92 mgvs2.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

26%181mg

Phosphorus

137%957mg

181 mgvs957 mg

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

Find Baked Products rich in Phosphorus

6.43%219mg

Potassium

123%4186mg

219 mgvs4186 mg

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

Find Baked Products rich in Potassium

88.6%48.7μg

Selenium

41.6%23μg

48.7 μgvs23 μg

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

Find Baked Products rich in Selenium

59%885mg

Sodium

39%586mg

885 mgvs586 mg

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

Find Baked Products rich in Sodium

12%1.3mg

Zinc

58.4%6.43mg

1.3 mgvs6.43 mg

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

Find Baked Products rich in Zinc

1.66%61.5g

Water

34.5%1275g

61.5 gvs1275 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Rolls, hamburger or hotdog, plain vs Boiled Broccoli:

Rolls, hamburger or hotdog, plain have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 21.2 times more Vitamin A, 3.3 times more Vitamin B2, 8.8 times more Vitamin B5, 25.3 times more Vitamin B6, 9.2 times more Vitamin B9, 398 times more Vitamin C, 42.8 times more Vitamin E and 234.3 times more Vitamin K than Rolls, hamburger or hotdog, plain.
Both Rolls, hamburger or hotdog, plain and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Rolls, hamburger or hotdog, plain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger or hotdog, plain vs Boiled Broccoli:

Rolls, hamburger or hotdog, plain have 2.1 times more Selenium and 1.5 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Calcium, 4.5 times more Copper, 1.6 times more Iron, 7.3 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 19.1 times more Potassium, 4.9 times more Zinc and 20.7 times more Water than Rolls, hamburger or hotdog, plain.

Comparison of macro-nutrients per 500 calories:

Rolls, hamburger or hotdog, plain have 3.9 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.2 times more Omega 3, 1.5 times more Sugars, 2.4 times more Fructose, 14.6 times more Fiber and 1.9 times more Protein than Rolls, hamburger or hotdog, plain.
Both Rolls, hamburger or hotdog, plain and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Rolls, hamburger or hotdog, plain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, hamburger or hotdog, plainVS Rolls, hamburger or hotdog, mixed-grainBoiled BroccoliVS Rolls, hamburger or hotdog, mixed-grainRolls, hamburger or hotdog, plainVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Rolls, hamburger or hotdog, plainVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, hamburger or hotdog, plain or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: