Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	39.4% 1143kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	0.86% 0.15g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	44% 441mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.37% 125g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Multi-grain Bread versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Multi-grain Bread have 3.4 times more Vitamin B1, 1.2 times more Vitamin B2, 9.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B9, 683 times more Vitamin C, 3.4 times more Vitamin E and 67.6 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Multi-grain Bread have 2.7 times more Calcium, 8.5 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 18.8 times more Selenium, 24.4 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Multi-grain Bread have 9.9 times more Energy, 13.5 times more Fat, 18.2 times more Saturated Fat, 1.8 times more Omega 3, 49 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 Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6