Comparing Nutrients in 5 ounces BroccoliVS 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%

5 oz ▼

Macro Nutrients

Broccolivs Rolls, hamburger or hot dog, whole wheat

1.66%48kcal

Energy

13%381kcal

48 kcalvs381 kcal

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

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0.54%0.52g

Fat

6.4%6.2g

0.52 gvs6.2 g

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

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0.5%0.16g

Saturated Fat

4.08%1.3g

0.16 gvs1.3 g

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

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5.6%0.089g

Omega 3

15.3%0.25g

0.089 gvs0.25 g

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

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0.41%0.069g

Omega 6

13.3%2.27g

0.069 gvs2.27 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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7.24%9.4g

Carbohydrate

49%63.7g

9.4 gvs63.7 g

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

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3.32%2.4g

Sugars

11.6%8.4g

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

2.4 gvs8.4 g

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

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1.33%0.96g

Fructose

4.77%3.46g

≤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]

0.96 gvs3.46 g

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

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%0.69g

Glucose

%2.88g

0.69 gvs2.88 g

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

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%0.14g

Sucrose

%0g

0.14 gvs0 g

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

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9.7%3.7g

Fiber

22.8%8.65g

3.7 gvs8.65 g

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

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7.14%4g

Protein

31.3%17.5g

4 gvs17.5 g

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

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Vitamins

Broccolivs Rolls, hamburger or hot dog, whole wheat

4.9%44μg

Vitamin A

5.2%46.8μg

RAE, retinol activity equivalents

44 μgvs46.8 μg

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

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8.4%0.1mg

Vitamin B1

52.2%0.63mg

Thiamine

0.1 mgvs0.63 mg

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

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12.8%0.17mg

Vitamin B2

20.4%0.27mg

Riboflavin

0.17 mgvs0.27 mg

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

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5.66%0.91mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs6.4 mg

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

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16.2%0.81mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.81 mgvs1.2 mg

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

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19%0.25mg

Vitamin B6

21%0.27mg

Pyridoxine

0.25 mgvs0.27 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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22.3%89.3μg

Vitamin B9

15%59.5μg

Folates and Folic Acid

89.3 μgvs59.5 μg

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

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0%0μg

Vitamin B12

11.2%0.27μg

Cobalamin

0 μgvs0.27 μg

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

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140%126mg

Vitamin C

2.05%1.84mg

Ascorbic acid

126 mgvs1.84 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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7.37%1.1mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

1.1 mgvs0.58 mg

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

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120%144μg

Vitamin K

5.3%6.38μg

Phytomenadione or phylloquinone

144 μgvs6.38 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

6.66%66.6mg

Calcium

28%281mg

66.6 mgvs281 mg

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

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7.7%0.069mg

Copper

37.6%0.34mg

0.069 mgvs0.34 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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13%1.03mg

Iron

43%3.43mg

1.03 mgvs3.43 mg

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

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7.1%29.8mg

Magnesium

27.3%115mg

29.8 mgvs115 mg

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

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13%0.3mg

Manganese

142%3.27mg

0.3 mgvs3.27 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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13.4%94mg

Phosphorus

44%308mg

94 mgvs308 mg

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

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13%448mg

Potassium

10%343mg

448 mgvs343 mg

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

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6.44%3.54μg

Selenium

84.8%46.6μg

3.54 μgvs46.6 μg

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

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3.1%46.8mg

Sodium

45%676mg

46.8 mgvs676 mg

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

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5.3%0.58mg

Zinc

22%2.42mg

0.58 mgvs2.42 mg

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

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3.42%127g

Water

1.38%51g

127 gvs51 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Rolls, hamburger or hot dog, whole wheat:

Raw Broccoli has 1.5 times more Vitamin B9, 68.6 times more Vitamin C, 1.9 times more Vitamin E and 22.6 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 6.2 times more Vitamin B1, 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli and Rolls, hamburger or hot dog, whole wheat have similar amounts of Vitamin A and Vitamin B6 per 5 oz.
Both Raw Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Rolls, hamburger or hot dog, whole wheat:

Raw Broccoli has 1.3 times more Potassium and 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 4.2 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 11 times more Manganese, 3.3 times more Phosphorus, 13.2 times more Selenium, 14.5 times more Sodium and 4.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

Rolls, hamburger or hot dog, whole wheat contain 7.9 times more Energy, 11.8 times more Fat, 8.1 times more Saturated Fat, 2.7 times more Omega 3, 32.7 times more Omega 6, 6.8 times more Carbohydrate, 3.5 times more Sugars, 3.6 times more Fructose, 2.3 times more Fiber and 4.4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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 5 ounces BroccoliVS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: