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Comparing Nutrients in 100 grams Rolls, hamburger or hot dog, wheat/cracked wheatVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat
17%
12%
71%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

9.28%269kcal
Energy
1.2%35kcal
269 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.72%3.6g
Fat
0.42%0.41g
3.6 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.33%0.75g
Saturated Fat
0.25%0.079g
0.75 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
7.44%0.12g
0.19 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.46%1.6g
Omega 6
0.3%0.051g
1.6 gvs0.051 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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36.4%47.3g
Carbohydrate
5.52%7.18g
47.3 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.5%6.9g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.9 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.12%3g
Fructose
1.02%0.74g
≤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]
3 gvs0.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
%0.49g
2.3 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.08g
0 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.2g
Fiber
8.7%3.3g
4.2 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.7g
Protein
4.25%2.38g
11.7 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3%27μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
27 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44.3%0.53mg
Vitamin B1
5.25%0.063mg
Thiamine
0.53 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.4%0.29mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.29 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30%4.78mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
4.78 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.66mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
0.66 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.77%0.13mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.13 mgvs0.2 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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21%84μg
Vitamin B9
27%108μg
Folates and Folic Acid
84 μgvs108 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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7.9%0.19μg
Vitamin B12
0%0μg
Cobalamin
0.19 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.44%1.3mg
Vitamin C
72%65mg
Ascorbic acid
1.3 mgvs65 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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2.67%0.4mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
0.4 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.67%6.8μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
6.8 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.6%196mg
Calcium
4%40mg
196 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg
Copper
6.78%0.061mg
0.17 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.5%2.92mg
Iron
8.38%0.67mg
2.92 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%47mg
Magnesium
5%21mg
47 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53.6%1.23mg
Manganese
8.43%0.19mg
1.23 mgvs0.19 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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22%154mg
Phosphorus
9.57%67mg
154 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.32%181mg
Potassium
8.6%293mg
181 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48.5%26.7μg
Selenium
2.9%1.6μg
26.7 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31%463mg
Sodium
2.73%41mg
463 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.6%1.17mg
Zinc
4.1%0.45mg
1.17 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.95%35.2g
Water
2.4%89.3g
35.2 gvs89.3 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Broccoli:
Comparing minerals per 100 grams for Rolls, hamburger or hot dog, wheat/cracked wheat vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: