Comparing Nutrients in 1 pound Rolls, hamburger, whole grain white, calcium-fortified VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	40% 1157kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	58% 42g	9.2% 6.67g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	75.3% 42g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	45.4% 0.59mg	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	159% 635μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	9.98% 1.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	106% 1057mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	21.7% 0.2mg	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	147% 11.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	64% 1.47mg	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	99% 694mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	4.74% 175g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hamburger, whole grain white, calcium-fortified versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, hamburger, whole grain white, calcium-fortified vs Boiled Spears Frozen Broccoli:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 9.5 times more Vitamin B1, 3.9 times more Vitamin B2, 10.2 times more Vitamin B3 and 4.7 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, more Vitamin C, 4 times more Vitamin E and 17.6 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hamburger, whole grain white, calcium-fortified vs Boiled Spears Frozen Broccoli:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 4.6 times more Calcium, 4.2 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 7.4 times more Selenium, 21.3 times more Sodium and 6.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Boiled Spears Frozen Broccoli contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified has 9.1 times more Energy, 31.7 times more Fat, 64.6 times more Saturated Fat, 3.2 times more Omega 3, 83.5 times more Omega 6, 8.7 times more Carbohydrate, 6.3 times more Sugars and 3 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6