Comparing Nutrients in 5 ounces Broccoli VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	1.66% 48kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	54.6% 71g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	14.2% 10.3g	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	1.33% 0.96g	4.87% 3.53g	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	% 0.69g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.14% 4g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.87% 0.089mg	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	22.3% 89.3μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	2.05% 1.84mg	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	7.37% 1.1mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	17% 0.15mg	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	13% 1.03mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	31.6% 0.73mg	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	13.4% 94mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.3% 48.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Rolls, hamburger or hotdog, plain:

• Raw Broccoli has 2.8 times more Vitamin B6, 68.6 times more Vitamin C, 2.9 times more Vitamin E and 21.2 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 7.6 times more Vitamin B1, 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin A and Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Rolls, hamburger or hotdog, plain:

• Raw Broccoli has 2.6 times more Potassium and 2.6 times more Water than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 3.1 times more Calcium, 2.2 times more Copper, 4.7 times more Iron, 2.4 times more Manganese, 1.5 times more Phosphorus, 10.9 times more Selenium, 15 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rolls, hamburger or hotdog, plain have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.4 times more Fiber than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 8.2 times more Energy, 10.6 times more Fat, 7.4 times more Saturated Fat, 2.9 times more Omega 3, 32.6 times more Omega 6, 7.5 times more Carbohydrate, 4.3 times more Sugars, 3.7 times more Fructose and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.