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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Broccoli	Recommended Dietary Allowance
Energy	40% 1157kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.28g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	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	162% 211g	23% 30g	130g per day for Men 19-50 years
Sugars	58% 42g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	75.3% 42g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	159% 635μg	71.4% 286μg	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	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	9.98% 1.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Broccoli	Recommended Dietary Allowance
Calcium	106% 1057mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	147% 11.7mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	99% 694mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	155% 2322mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.74% 175g	11% 405g	3700g per day for Men 19-50 years

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

• Rolls, hamburger, whole grain white, calcium-fortified have 7.4 times more Vitamin B1, 2.7 times more Vitamin B2, 7.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 20.3 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Rolls, hamburger, whole grain white, calcium-fortified have 5 times more Calcium, 3.7 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 5.6 times more Selenium, 15.5 times more Sodium and 5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Potassium and 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger, whole grain white, calcium-fortified have 7.5 times more Energy, 9.4 times more Fat, 10.2 times more Saturated Fat, 2.1 times more Omega 3, 22.2 times more Omega 6, 7 times more Carbohydrate, 5.5 times more Sugars and 3.3 times more Protein than Raw Broccoli.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.