Comparing Nutrients in 100 calories Rolls, hamburger or hotdog, plainVS Broccoli

Weight per 100 calories

Rolls, hamburger or hotdog, plain

35.8g

Broccoli

294g

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 100 calories - Rolls, hamburger or hotdog, plain or Broccoli?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, plain

14%

13%

73%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Rolls, hamburger or hotdog, plainvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

1.44%1.4g

Fat

1.12%1.1g

1.4 gvs1.1 g

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

Find Baked Products rich in Fat

0.94%0.3g

Saturated Fat

1.05%0.34g

0.3 gvs0.34 g

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

Find Baked Products rich in Saturated Fat

4.1%0.066g

Omega 3

11.6%0.19g

0.066 gvs0.19 g

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

Find Baked Products rich in Omega 3

3.36%0.57g

Omega 6

0.85%0.14g

0.57 gvs0.14 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

14%18g

Carbohydrate

15%19.5g

18 gvs19.5 g

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

Find Baked Products rich in Carbohydrate

3.6%2.6g

Sugars

6.9%5g

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

2.6 gvs5 g

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

Find Baked Products rich in Sugars

1.23%0.89g

Fructose

2.76%2g

≤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]

0.89 gvs2 g

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

Find Baked Products rich in Fructose

%0.81g

Glucose

%1.44g

0.81 gvs1.44 g

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

Find Baked Products rich in Glucose

%0g

Sucrose

%0.29g

0 gvs0.29 g

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

Find Baked Products rich in Sucrose

1.7%0.65g

Fiber

20%7.65g

0.65 gvs7.65 g

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

Find Baked Products rich in Fiber

6.25%3.5g

Protein

15%8.3g

3.5 gvs8.3 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 Broccoli

1.15%10.4μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

10.4 μgvs91 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

16.2%0.19mg

Vitamin B1

17.4%0.21mg

Thiamine

0.19 mgvs0.21 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

8.2%0.11mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.11 mgvs0.34 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

9.36%1.5mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.88 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

3.98%0.2mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.2 mgvs1.7 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

1.74%0.023mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.023 mgvs0.51 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

8.42%33.7μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

33.7 μgvs185 μg

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

Find Baked Products rich in Vitamin B9

3%0.072μg

Vitamin B12

0%0μg

Cobalamin

0.072 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

0.52%0.47mg

Vitamin C

292%262mg

Ascorbic acid

0.47 mgvs262 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

0.65%0.097mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.097 mgvs2.3 mg

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

Find Baked Products rich in Vitamin E

1.43%1.72μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

1.72 μgvs299 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 Broccoli

5.16%51.6mg

Calcium

14%138mg

51.6 mgvs138 mg

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

Find Baked Products rich in Calcium

4.34%0.039mg

Copper

16%0.14mg

0.039 mgvs0.14 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

15.4%1.23mg

Iron

27%2.15mg

1.23 mgvs2.15 mg

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

Find Baked Products rich in Iron

1.96%8.24mg

Magnesium

14.7%61.8mg

8.24 mgvs61.8 mg

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

Find Baked Products rich in Magnesium

7.98%0.18mg

Manganese

27%0.62mg

0.18 mgvs0.62 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

5.17%36.2mg

Phosphorus

27.7%194mg

36.2 mgvs194 mg

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

Find Baked Products rich in Phosphorus

1.3%43.7mg

Potassium

27.3%929mg

43.7 mgvs929 mg

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

Find Baked Products rich in Potassium

17.7%9.75μg

Selenium

13.4%7.35μg

9.75 μgvs7.35 μg

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

Find Baked Products rich in Selenium

12%177mg

Sodium

6.47%97mg

177 mgvs97 mg

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

Find Baked Products rich in Sodium

2.38%0.26mg

Zinc

11%1.2mg

0.26 mgvs1.2 mg

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

Find Baked Products rich in Zinc

0.33%12.3g

Water

7.1%263g

12.3 gvs263 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Rolls, hamburger or hotdog, plain vs Broccoli:

Rolls, hamburger or hotdog, plain have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 8.8 times more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 8.5 times more Vitamin B5, 22.8 times more Vitamin B6, 5.5 times more Vitamin B9, 563 times more Vitamin C, 23.7 times more Vitamin E and 173.7 times more Vitamin K than Rolls, hamburger or hotdog, plain.
Both Rolls, hamburger or hotdog, plain and Raw Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Rolls, hamburger or hotdog, plain as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rolls, hamburger or hotdog, plain vs Broccoli:

Rolls, hamburger or hotdog, plain have 1.3 times more Selenium and 1.8 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Calcium, 3.7 times more Copper, 1.7 times more Iron, 7.5 times more Magnesium, 3.4 times more Manganese, 5.4 times more Phosphorus, 21.3 times more Potassium, 4.6 times more Zinc and 21.3 times more Water than Rolls, hamburger or hotdog, plain.

Comparison of macro-nutrients per 100 calories:

Rolls, hamburger or hotdog, plain have 1.3 times more Fat and 4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Omega 3, 1.9 times more Sugars, 2.2 times more Fructose, 11.9 times more Fiber and 2.4 times more Protein than Rolls, hamburger or hotdog, plain.
Both Rolls, hamburger or hotdog, plain and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 kcal.
Both Rolls, hamburger or hotdog, plain as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rolls, hamburger or hotdog, plainVS Rolls, hamburger or hotdog, mixed-grainBroccoliVS Rolls, hamburger or hotdog, mixed-grainRolls, hamburger or hotdog, plainVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Rolls, hamburger or hotdog, plainVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, hamburger or hotdog, plain or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: