Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	28.3% 822kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	26% 19g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	101% 38.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	52.2% 0.68mg	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	94% 377μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	89% 80mg	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	5.03% 0.75mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	37.3% 373mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	18.5% 0.17mg	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	158% 12.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	68% 1.57mg	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	68.6% 480mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	4.6% 170g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of White Reduced-calorie Bread versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Reduced-calorie Bread vs Broccoli Raab:

• 14 ounces of White Reduced-calorie Bread have 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 4.1 times more Vitamin B6, 40.4 times more Vitamin C, 8.5 times more Vitamin E and 373.3 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Broccoli Raab provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Reduced-calorie Bread vs Broccoli Raab:

• 14 ounces of White Reduced-calorie Bread have 7.9 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 21.7 times more Selenium, 14.5 times more Sodium and 1.7 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 2.6 times more Potassium and 2.2 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Broccoli Raab contain similar levels of Calcium, Magnesium and Manganese per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Reduced-calorie Bread have 9.4 times more Energy, 5.1 times more Fat, 18.3 times more Omega 6, 15.5 times more Carbohydrate, 12.5 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 6.8 times more Omega 3 than White Reduced-calorie Bread.
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6