Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	3.83% 111kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	137% 178g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	32.4% 23.5g	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	NA	13.4% 9.7g	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	NA	% 8.06g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	59.2% 0.77mg	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	55.6% 222μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	5.73% 5.16mg	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	35% 5.24mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	13% 131mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	105% 0.95mg	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	30.3% 2.42mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	399% 9.17mg	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	27.8% 194mg	123% 861mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.73% 360g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin A, 1.3 times more Vitamin B9, 30.8 times more Vitamin C, 3.2 times more Vitamin E and 19.6 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 8 times more Vitamin B1, 2.3 times more Vitamin B2, 9.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 6 times more Calcium, 7 times more Copper, 4 times more Iron, 6.2 times more Magnesium, 10.4 times more Manganese, 4.4 times more Phosphorus, 1.7 times more Potassium, 47 times more Selenium, 43.4 times more Sodium and 6.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Rolls, hamburger or hot dog, whole wheat contain 9.6 times more Energy, 36.5 times more Fat, 51.2 times more Saturated Fat, 4.1 times more Omega 3, 123.2 times more Omega 6, 8.4 times more Carbohydrate, 4 times more Sugars, 2 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6