Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

Broccolivs Rolls, hamburger or hot dog, whole wheat

1.17%34kcal

Energy

9.28%269kcal

34 kcalvs269 kcal

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

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0.38%0.37g

Fat

4.5%4.38g

0.37 gvs4.38 g

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

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0.36%0.11g

Saturated Fat

2.88%0.92g

0.11 gvs0.92 g

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

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3.94%0.063g

Omega 3

11%0.17g

0.063 gvs0.17 g

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

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0.29%0.049g

Omega 6

9.4%1.6g

0.049 gvs1.6 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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5.1%6.64g

Carbohydrate

34.6%45g

6.64 gvs45 g

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

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2.34%1.7g

Sugars

8.17%5.9g

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

1.7 gvs5.9 g

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

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0.94%0.68g

Fructose

3.37%2.44g

≤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]

0.68 gvs2.44 g

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

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%0.49g

Glucose

%2.03g

0.49 gvs2.03 g

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

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%0.1g

Sucrose

%0g

0.1 gvs0 g

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

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6.84%2.6g

Fiber

16%6.1g

2.6 gvs6.1 g

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

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5.04%2.82g

Protein

22%12.4g

2.82 gvs12.4 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

3.44%31μg

Vitamin A

3.67%33μg

RAE, retinol activity equivalents

31 μgvs33 μg

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

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5.9%0.071mg

Vitamin B1

37%0.44mg

Thiamine

0.071 mgvs0.44 mg

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

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9%0.12mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.12 mgvs0.19 mg

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

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4%0.64mg

Vitamin B3

28.3%4.5mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs4.5 mg

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

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11.5%0.57mg

Vitamin B5

17%0.84mg

Pantothenic acid

0.57 mgvs0.84 mg

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

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13.5%0.18mg

Vitamin B6

15%0.19mg

Pyridoxine

0.18 mgvs0.19 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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15.8%63μg

Vitamin B9

10.5%42μg

Folates and Folic Acid

63 μgvs42 μg

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

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0%0μg

Vitamin B12

7.9%0.19μg

Cobalamin

0 μgvs0.19 μg

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

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99%89.2mg

Vitamin C

1.44%1.3mg

Ascorbic acid

89.2 mgvs1.3 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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5.2%0.78mg

Vitamin E

2.73%0.41mg

Tocopherols and Tocotrienols

0.78 mgvs0.41 mg

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

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84.7%102μg

Vitamin K

3.75%4.5μg

Phytomenadione or phylloquinone

102 μgvs4.5 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

4.7%47mg

Calcium

20%198mg

47 mgvs198 mg

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

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5.44%0.049mg

Copper

26.6%0.24mg

0.049 mgvs0.24 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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9.13%0.73mg

Iron

30.3%2.42mg

0.73 mgvs2.42 mg

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

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5%21mg

Magnesium

19.3%81mg

21 mgvs81 mg

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

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9.13%0.21mg

Manganese

100%2.3mg

0.21 mgvs2.3 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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9.43%66mg

Phosphorus

31%217mg

66 mgvs217 mg

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

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9.3%316mg

Potassium

7.1%242mg

316 mgvs242 mg

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

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4.55%2.5μg

Selenium

60%33μg

2.5 μgvs33 μg

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

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2.2%33mg

Sodium

32%477mg

33 mgvs477 mg

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

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3.73%0.41mg

Zinc

15.5%1.7mg

0.41 mgvs1.7 mg

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

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2.4%89.3g

Water

0.97%36g

89.3 gvs36 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

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 100 g.

Compare more foods per 100 g:

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 100 grams BroccoliVS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: