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

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rye Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	27.8% 806kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	14.6% 19g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30% 302mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	136% 2036mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.93% 183g	9.8% 363g	3700g per day for Men 19-50 years

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

• Rye Reduced-calorie Bread has 6.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.4 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B6, 141 times more Vitamin C, 4.4 times more Vitamin E and 135.2 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Rye Reduced-calorie Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

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

• Rye Reduced-calorie Bread has 1.4 times more Calcium, 3.5 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 10 times more Selenium, 21.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 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 7.8 times more Energy, 10 times more Fat, 8.4 times more Saturated Fat, 22.9 times more Omega 6, 8.5 times more Carbohydrate, 1.7 times more Sugars, 4 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3 than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.