Comparing Nutrients in 14 ounces Rye Reduced-calorie Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rye Reduced-calorie Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27.8% 806kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	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	124% 161g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	64.5% 36g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	121% 1.46mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	57.5% 230μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	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	7.4% 1.1mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30% 302mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	154% 12.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	44.2% 310mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.93% 183g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rye Reduced-calorie Bread vs Cooked Chopped Frozen Broccoli:

• Rye Reduced-calorie Bread has 6.7 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B3 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Rye Reduced-calorie Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rye Reduced-calorie Bread vs Cooked Chopped Frozen Broccoli:

• Rye Reduced-calorie Bread has 2.3 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 39.9 times more Selenium, 46.6 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 14 ounces:

• Rye Reduced-calorie Bread has 7.3 times more Energy, 24.2 times more Fat, 20.4 times more Saturated Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Rye Reduced-calorie Bread and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Rye Reduced-calorie Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.