Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, whole wheat VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Rolls, hamburger or hot dog, whole wheat: 37.2g
• Boiled Spears Frozen Broccoli: 357g

Rolls, hamburger or hot dog, whole wheat have 9.6 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, whole wheat or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	7.24% 5.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.25% 0.91g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	28% 10.7g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.36% 12.3μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.35% 0.07mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.55% 0.072mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	9.87% 0.089mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.7mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	12% 177mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	5.78% 0.64mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	8.76% 324g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Whole Wheat VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, whole wheat or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, whole wheat vs Boiled Spears Frozen Broccoli:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 14.8 times more Vitamin A, 4.2 times more Vitamin B2, 3.1 times more Vitamin B5, 6.4 times more Vitamin B6, 6.9 times more Vitamin B9, 296.3 times more Vitamin C, 30.9 times more Vitamin E and 188.1 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, whole wheat vs Boiled Spears Frozen Broccoli:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have 1.8 times more Selenium and 2.1 times more Sodium than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 7.1 times more Potassium, 1.7 times more Zinc and 24.3 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, whole wheat have 12.8 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Omega 3, 2.4 times more Sugars, 4.7 times more Fiber and 2.4 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6