Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	68% 88.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	17% 12.4g	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	15.7% 5.95g	20% 7.54g	38g per day for Men 19-50 years
Protein	11% 6.15g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14% 0.18mg	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	27.8% 111μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	47.6% 0.43mg	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	15% 1.2mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	87.6% 2mg	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	14% 97mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rolls, hamburger or hotdog, mixed-grain per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Rolls, hamburger or hotdog, mixed-grain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 18.9 times more Vitamin E and 28.4 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 8.4 times more Vitamin B1, 3.8 times more Vitamin B2, 9.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Rolls, hamburger or hotdog, mixed-grain:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.4 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• While 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 2.9 times more Calcium, 6.4 times more Copper, 6.5 times more Iron, 3.4 times more Magnesium, 4.6 times more Manganese, 2.5 times more Phosphorus, 45.4 times more Selenium, 41.6 times more Sodium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, hamburger or hotdog, mixed-grain contain 9.4 times more Energy, 50 times more Fat, 77.2 times more Saturated Fat, 1.6 times more Omega 3, 83.6 times more Omega 6, 8.3 times more Carbohydrate, 4.3 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6