Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Pan De Torta Salvadoran Bread

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Pan De Torta Salvadoran Bread: 25.6g

Pan De Torta Salvadoran Pound Cake Type Bread has 15 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Pan De Torta Salvadoran Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	10% 13g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	6.4% 4.64g	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	4.4% 3.2g	0.088% 0.064g	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	% 2.9g	% 0.069g	g per day for Men 19-50 years
Sucrose	NA	% 4.44g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	1.15% 0.44g	38g per day for Men 19-50 years
Protein	19.3% 11g	3.23% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	3.55% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	2.82% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	0.99% 0.013mg	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	64.4% 258μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	2.43% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	21.5% 215mg	1.18% 11.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	0.85% 0.008mg	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	39% 3.1mg	7.05% 0.56mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	1.16% 4.87mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.9% 0.067mg	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	27.5% 192mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.16% 5.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• Frozen Chopped Broccoli, Unprepared has 11.4 times more Vitamin B1, 8 times more Vitamin B2, 1.5 times more Vitamin B3, 7.6 times more Vitamin B5, 39 times more Vitamin B6 and 12.9 times more Vitamin E than Pan De Torta Salvadoran Pound Cake Type Bread.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• Frozen Chopped Broccoli, Unprepared has 18.3 times more Calcium, 19 times more Copper, 5.5 times more Iron, 14.2 times more Magnesium, 17 times more Manganese, 2.5 times more Phosphorus, 15.1 times more Potassium, 3.1 times more Selenium, 11.6 times more Zinc and 61.3 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• Both Frozen Chopped Broccoli, Unprepared and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Omega 3, 1.4 times more Carbohydrate, 49.8 times more Fructose, 26.5 times more Fiber and 6 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 4 times more Fat, 4.6 times more Saturated Fat and 17.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Energy and Sugars per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Pan De Torta Salvadoran Pound Cake Type Bread have insufficient amounts of Glucose and Sucrose in 100 kcal.