Comparing Nutrients in 1 kilogram Broccoli VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	11.7% 340kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	26.3% 8.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	386% 501g	130g per day for Men 19-50 years
Sugars	23.4% 17g	100% 72.8g	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	9.38% 6.8g	34.3% 25g	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	% 4.9g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	47.4% 18g	38g per day for Men 19-50 years
Protein	50.4% 28g	174% 98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	453% 5.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	261% 41.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	48.5% 0.63mg	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	158% 630μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83.3% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	14.4% 13mg	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	52% 7.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	47% 470mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	121% 1.1mg	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	91% 7.3mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	223% 5.12mg	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	94% 660mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	495% 272μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	329% 4940mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	24% 893g	9.3% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Rolls, hamburger or hotdog, plain:

• Raw Broccoli has 2.8 times more Vitamin B6, 68.6 times more Vitamin C, 2.9 times more Vitamin E and 21.2 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 7.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin A and Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Rolls, hamburger or hotdog, plain:

• Raw Broccoli has 2.6 times more Potassium and 2.6 times more Water than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.1 times more Calcium, 2.2 times more Copper, 4.7 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, 10.9 times more Selenium, 15 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, hamburger or hotdog, plain have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 8.2 times more Energy, 10.6 times more Fat, 7.4 times more Saturated Fat, 2.9 times more Omega 3, 32.6 times more Omega 6, 7.5 times more Carbohydrate, 4.3 times more Sugars, 3.7 times more Fructose and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.