Comparing Nutrients in 500 calories Rolls, hamburger or hotdog, mixed-grain VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Rolls, hamburger or hotdog, mixed-grain: 190g
• Boiled Spears Frozen Broccoli: 1786g

Rolls, hamburger or hotdog, mixed-grain have 9.4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hotdog, mixed-grain or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	8.26% 2.64g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.84% 0.13g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	16.4% 12g	36.2% 26.3g	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	19% 7.22g	141% 53.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.17mg	179% 2.32mg	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	52.8% 211μg	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.79% 0.019μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	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	0.89% 0.13mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	85.3% 0.77mg	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	94% 7.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.7mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	252% 5.8mg	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	33% 232mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	8.95% 304mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	1.95% 72.2g	43.8% 1620g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hotdog, Mixed-grain VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hamburger or hotdog, mixed-grain or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Rolls, hamburger or hotdog, mixed-grain vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 5.2 times more Vitamin B5, 13.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 177.1 times more Vitamin E and 266.9 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rolls, hamburger or hotdog, mixed-grain vs Boiled Spears Frozen Broccoli:

• 500 calories of Rolls, hamburger or hotdog, mixed-grain have 1.8 times more Selenium and 2 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 3 times more Manganese, 4.2 times more Phosphorus, 10.6 times more Potassium, 2.7 times more Zinc and 22.4 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• 500 calories of Rolls, hamburger or hotdog, mixed-grain lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hamburger or hotdog, mixed-grain have 5.8 times more Fat and 8.9 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 6 times more Omega 3, 2.2 times more Sugars, 7.4 times more Fiber and 3 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Rolls, hamburger or hotdog, mixed-grain provide inadequate amounts of Omega 3
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6