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Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, wheat/cracked wheatVS Broccoli

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Broccoli
27%
8%
65%
7 oz ▼

Macro Nutrients

18.4%534kcal
Energy
2.33%67.5kcal
534 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.4%7.16g
Fat
0.76%0.73g
7.16 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.63%1.5g
Saturated Fat
0.71%0.23g
1.5 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g
Omega 3
7.8%0.13g
0.37 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18.8%3.2g
Omega 6
0.57%0.097g
3.2 gvs0.097 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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72.2%94g
Carbohydrate
10%13g
94 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%13.7g
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.7 gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.2%5.93g
Fructose
1.86%1.35g
≤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]
5.93 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.56g
Glucose
%0.97g
4.56 gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.2g
0 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g
Fiber
13.6%5.16g
8.33 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41.4%23g
Protein
10%5.6g
23 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.95%53.6μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
53.6 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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88%1.06mg
Vitamin B1
11.7%0.14mg
Thiamine
1.06 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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44.4%0.58mg
Vitamin B2
18%0.23mg
Riboflavin
0.58 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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59.3%9.5mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
9.5 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26%1.3mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
1.3 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.4%0.25mg
Vitamin B6
26.7%0.35mg
Pyridoxine
0.25 mgvs0.35 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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41.7%167μg
Vitamin B9
31.3%125μg
Folates and Folic Acid
167 μgvs125 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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15.7%0.38μg
Vitamin B12
0%0μg
Cobalamin
0.38 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.87%2.58mg
Vitamin C
197%177mg
Ascorbic acid
2.58 mgvs177 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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5.3%0.79mg
Vitamin E
10.3%1.55mg
Tocopherols and Tocotrienols
0.79 mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.2%13.5μg
Vitamin K
168%202μg
Phytomenadione or phylloquinone
13.5 μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

39%389mg
Calcium
9.33%93mg
389 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.4%0.33mg
Copper
11%0.097mg
0.33 mgvs0.097 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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72.4%5.8mg
Iron
18%1.45mg
5.8 mgvs1.45 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.2%93mg
Magnesium
9.92%41.7mg
93 mgvs41.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.44mg
Manganese
18%0.42mg
2.44 mgvs0.42 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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43.7%306mg
Phosphorus
18.7%131mg
306 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.6%359mg
Potassium
18.4%627mg
359 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg
Selenium
9.02%4.96μg
53 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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61.3%919mg
Sodium
4.37%65.5mg
919 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.32mg
Zinc
7.4%0.81mg
2.32 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.9%70g
Water
4.8%177g
70 gvs177 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Broccoli:
Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: