Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, whole wheat VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13% 381kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.2% 0.88g	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	4.77% 3.46g	0.47% 0.34g	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	% 2.88g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24% 0.31mg	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	15% 59.5μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	58.3% 52.4mg	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	3.87% 0.58mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 281mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	12% 0.11mg	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	43% 3.43mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	23.4% 0.54mg	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	44% 308mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hot dog, whole wheat versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, whole wheat vs Cooked Broccoli Raab:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 6.9 times more Vitamin A, 1.7 times more Vitamin B9, 28.5 times more Vitamin C, 6.2 times more Vitamin E and 56.9 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, whole wheat vs Cooked Broccoli Raab:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 1.7 times more Calcium, 3.2 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 6.1 times more Manganese, 2.6 times more Phosphorus, 25.3 times more Selenium, 8.5 times more Sodium and 3.2 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.4 times more Potassium and 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger or hot dog, whole wheat have 10.8 times more Energy, 8.4 times more Fat, 10.3 times more Saturated Fat, 51.6 times more Omega 6, 14.4 times more Carbohydrate, 9.5 times more Sugars, 10.2 times more Fructose, 2.2 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• Both Rolls, hamburger or hot dog, whole wheat and Cooked Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6