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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Energy	37% 1068kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	9.3% 6.75g	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	13.4% 9.7g	3.72% 2.7g	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	% 8.06g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	27% 10.3g	38g per day for Men 19-50 years
Protein	87.7% 49g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	53.4% 0.69mg	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	41.7% 167μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	393% 354mg	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	11% 1.63mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Calcium	78.6% 786mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	21.6% 0.19mg	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	120% 9.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	36.2% 0.83mg	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	123% 861mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.85% 143g	9.58% 354g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have 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.
• While Raw Broccoli contains 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.
• Both Rolls, hamburger or hot dog, whole wheat and Raw Broccoli have similar amounts of Vitamin A and Vitamin B6 per 14 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

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

• Rolls, hamburger or hot dog, whole wheat have 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.
• While Raw Broccoli contains 1.3 times more Potassium and 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger or hot dog, whole wheat have 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 Rolls, hamburger or hot dog, whole wheat as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.