Comparing Nutrients in 14 ounces White Gluten-Free Bread made with potato extract, rice starch, and rice flour VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	43.8% 1270kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	145% 2.3g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	38% 6.44g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	45.8% 33g	8.05% 5.83g	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	27% 19.4g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	22% 12.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.7% 0.52mg	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19% 0.17mg	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	37.7% 3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	56% 1.3mg	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	21% 147mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	NA	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.4% 126g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with potato extract, rice starch, and rice flour VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gluten-Free Bread made with potato extract, rice starch, and rice flour versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gluten-Free Bread made with potato extract, rice starch, and rice flour vs Boiled Spears Frozen Broccoli:

• Both White gluten-free Bread made with potato extract, rice starch, and rice flour and Boiled and Drained Spears Frozen Broccoli have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for White Gluten-Free Bread made with potato extract, rice starch, and rice flour vs Boiled Spears Frozen Broccoli:

• 14 ounces of White Gluten-Free Bread made with potato extract, rice starch, and rice flour have 1.2 times more Iron and 22 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Calcium, 1.8 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 2.9 times more Water than White gluten-free Bread made with potato extract, rice starch, and rice flour.
• Both White Gluten-Free Bread made with potato extract, rice starch, and rice flour and Boiled Spears Frozen Broccoli contain similar levels of Copper and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-Free Bread made with potato extract, rice starch, and rice flour have 11.4 times more Energy, 97.3 times more Fat, 13.9 times more Omega 3, 124.8 times more Omega 6, 9.9 times more Carbohydrate and 5.7 times more Sugars than Boiled Spears Frozen Broccoli.
• Both White Gluten-Free Bread made with potato extract, rice starch, and rice flour and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6