Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, whole wheat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Broccoli Raab	Recommended Dietary Allowance
Energy	93% 2690kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	22% 28.5g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	5.24% 3.8g	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	33.7% 24.4g	2.34% 1.7g	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	% 20.3g	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	161% 61g	71% 27g	38g per day for Men 19-50 years
Protein	221% 124g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	132% 1.7mg	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	105% 420μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	224% 202mg	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	27.3% 4.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	198% 1980mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	46.7% 0.42mg	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	303% 24mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	172% 3.95mg	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	310% 2170mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.7% 359g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hamburger or hot dog, whole wheat versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, whole wheat vs Broccoli Raab:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4 times more Vitamin A, 2 times more Vitamin B9, 15.5 times more Vitamin C, 4 times more Vitamin E and 49.8 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, whole wheat vs Broccoli Raab:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 1.8 times more Calcium, 5.7 times more Copper, 3.7 times more Magnesium, 5.8 times more Manganese, 3 times more Phosphorus, 1.2 times more Potassium, 32.9 times more Selenium, 14.5 times more Sodium and 2.2 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 12.2 times more Energy, 8.9 times more Fat, 11.1 times more Saturated Fat, 55.2 times more Omega 6, 15.8 times more Carbohydrate, 15.6 times more Sugars, 14.4 times more Fructose, 2.3 times more Fiber and 3.9 times more Protein than Broccoli Raab.
• Both Rolls, hamburger or hot dog, whole wheat and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6