Comparing Nutrients in 14 ounces Pumpernickel Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pumpernickel Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	34.2% 992kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	5.42% 1.73g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	68% 25.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	92% 369μg	107% 429μg	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% 0mg	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	11% 1.67mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	142% 11.4mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	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	101% 706mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	158% 2365mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.07% 150g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpernickel Bread vs Boiled Broccoli:

• Pumpernickel Bread has 5.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 5.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 176.4 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Pumpernickel Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpernickel Bread vs Boiled Broccoli:

• Pumpernickel Bread has 1.7 times more Calcium, 4.7 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 6.7 times more Manganese, 2.7 times more Phosphorus, 15.3 times more Selenium, 14.5 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 2.4 times more Water than Pumpernickel Bread.

Comparison of macro-nutrients per 14 ounces:

• Pumpernickel Bread has 7.1 times more Energy, 7.6 times more Fat, 5.5 times more Saturated Fat, 22.5 times more Omega 6, 6.6 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 and 2.6 times more Sugars than Pumpernickel Bread.
• Both Pumpernickel Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.