Comparing Nutrients in 14 ounces Seasoned Dry Bread Crumbs VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.27g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	22% 28.5g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	7.6% 5.5g	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	11% 7.86g	4.05% 2.94g	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	% 6.83g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	51% 19.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	100% 56g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	61% 0.79mg	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	118% 472μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	286% 258mg	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	6.88% 1.03mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72.2% 722mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	244% 19.5mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	33.5% 0.77mg	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	100% 703mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	556% 8335mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 15.3 times more Vitamin B1, 3.4 times more Vitamin B2, 11.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 24 times more Vitamin C, 5.6 times more Vitamin E and 3.1 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Boiled and Drained Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 4.6 times more Calcium, 4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 15.4 times more Selenium, 51.2 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 14 ounces:

• Seasoned Grated Dry Bread Crumbs have 10.9 times more Energy, 13.4 times more Fat, 17.6 times more Saturated Fat, 1.8 times more Omega 3, 40.9 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Sugars, 2.7 times more Fructose, 1.5 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.