Comparing Nutrients in 1 pound 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	42% 1220kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	23% 30g	130g per day for Men 19-50 years
Sugars	37% 27g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	73% 27.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	100% 56g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Broccoli	Recommended Dietary Allowance
Calcium	90% 898mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	41.4% 0.95mg	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	141% 984mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11% 405g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 pound:

• 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 lb.