Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS 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	39.4% 1143kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	31.3% 12g	38g per day for Men 19-50 years
Protein	103% 57.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	69.5% 278μg	55.6% 222μg	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	0.44% 0.4mg	177% 159mg	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	10.6% 1.6mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	44% 441mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	15% 0.13mg	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	135% 10.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	38.5% 0.89mg	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	140% 980mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.37% 125g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 9.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 401 times more Vitamin C, 3.3 times more Vitamin E and 58.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• 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 14 oz.

Comparing minerals per 14 ounces for Toasted Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 3.4 times more Calcium, 9 times more Copper, 4.5 times more Iron, 6.5 times more Magnesium, 9.9 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium, 51.1 times more Selenium, 37.6 times more Sodium and 6.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain has 10.3 times more Energy, 38.3 times more Fat, 52.7 times more Saturated Fat, 5.3 times more Omega 3, 139.4 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.