Comparing Nutrients in 100 calories Toasted Multi-grain Bread VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Toasted Multi-grain Bread: 34.7g
• Cooked Chopped Frozen Broccoli: 357g

Toasted Multi-grain Bread has 10.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Toasted Multi-grain Bread or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toasted Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	7.24% 5.25g	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	1.28% 0.93g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	28% 10.7g	38g per day for Men 19-50 years
Protein	9% 5.04g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.64% 0.099mg	35.7% 0.46mg	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	6.08% 24.3μg	50% 200μg	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	0.039% 0.035mg	159% 143mg	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	0.93% 0.14mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13.5% 0.12mg	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	12% 0.94mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	7.03% 29.5mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	34.6% 0.8mg	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	12.3% 85.8mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	2.55% 87mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	5.84% 0.64mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 7.7 times more Vitamin B5, 4.7 times more Vitamin B6, 8.2 times more Vitamin B9, 4124.6 times more Vitamin C, 33.9 times more Vitamin E and 604.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toasted Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 5 times more Selenium and 3.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.1 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 5.8 times more Potassium, 1.6 times more Zinc and 29.7 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled Chopped Frozen Broccoli have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Multi-grain Bread with Whole-grain has 3.7 times more Fat, 5.1 times more Saturated Fat and 13.6 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Omega 3, 2.2 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.