Comparing Nutrients in 1 pound 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	42% 1220kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	9.94% 13g	130g per day for Men 19-50 years
Sugars	37% 27g	2.38% 1.72g	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	15.3% 11g	1.06% 0.77g	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	% 9.2g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	73% 27.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	100% 56g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	59.7% 0.78mg	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	47.6% 191μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	102% 92mg	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	12.4% 1.86mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	847% 1016μg	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	90% 898mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	21% 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	137% 11mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	78% 1.8mg	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	141% 984mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6