Comparing Nutrients in 100 grams Rolls, hamburger, whole grain white, calcium-fortified VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.8% 255kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	13% 9.3g	2.03% 1.47g	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	6.05% 2.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	13.5% 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	35% 140μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.3mg	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	2.2% 0.33mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23.3% 233mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	4% 0.036mg	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	32.4% 2.6mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	11% 0.26mg	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	22% 153mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hamburger, whole grain white, calcium-fortified versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hamburger, whole grain white, calcium-fortified vs Frozen Broccoli Spears:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 7.3 times more Vitamin B1, 2.8 times more Vitamin B2, 10.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 20.3 times more Vitamin K than Rolls, hamburger, whole grain white, calcium-fortified.
• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hamburger, whole grain white, calcium-fortified vs Frozen Broccoli Spears:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 5.7 times more Calcium, 5 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 7.4 times more Selenium, 30.1 times more Sodium and 6 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.3 times more Potassium and 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hamburger, whole grain white, calcium-fortified have 8.8 times more Energy, 10.3 times more Fat, 22.4 times more Saturated Fat, 29.4 times more Omega 6, 8.7 times more Carbohydrate, 6.3 times more Sugars and 3 times more Protein than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.3 times more Fiber than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Frozen Broccoli Spears offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6