Comparing Nutrients in 1 kilogram 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	93% 2690kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	51% 66.4g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	161% 61g	68.4% 26g	38g per day for Men 19-50 years
Protein	221% 124g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Calcium	198% 1980mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	9.7% 359g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Rolls, hamburger or hot dog, whole wheat as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.