Comparing Nutrients in 1 pound 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	5.3% 154kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	175% 227g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	45.5% 33g	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	4.25% 3.1g	15.6% 11.3g	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	% 2.22g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	22% 0.29mg	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	71.4% 286μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	6.55% 5.9mg	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	23.6% 3.54mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	21.3% 213mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	55% 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	41.4% 3.3mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	101% 2.32mg	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	42.8% 299mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	11% 405g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Broccoli as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.