Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.4% 534kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	4.02% 2.9g	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	6.68% 4.84g	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	44% 24.6g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	26.7% 0.35mg	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	21% 83.3μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	151% 136mg	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	5.42% 0.81mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	39.3% 393mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	7.94% 0.071mg	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	60% 4.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	22% 0.51mg	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	61.5% 431mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hamburger or hot dog, whole wheat vs Frozen Broccoli Spears:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 6.1 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 3.5 times more Vitamin B5 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Vitamin A, 2.2 times more Vitamin B9, 52.5 times more Vitamin C, 3.3 times more Vitamin E and 22.5 times more Vitamin K than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, whole wheat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hot dog, whole wheat vs Frozen Broccoli Spears:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 4.8 times more Calcium, 6.6 times more Copper, 3.4 times more Iron, 5.1 times more Magnesium, 9 times more Manganese, 3.7 times more Phosphorus, 17.3 times more Selenium, 28.1 times more Sodium and 5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 9.3 times more Energy, 12.9 times more Fat, 17.7 times more Saturated Fat, 1.4 times more Omega 3, 43.3 times more Omega 6, 8.4 times more Carbohydrate, 4 times more Sugars, 2 times more Fiber and 4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6