Comparing Nutrients in 14 ounces Toasted Sprouted Wheat Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Broccoli	Recommended Dietary Allowance
Energy	28% 814kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	101% 56.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	0% 0μg	62.5% 250μg	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	393% 354mg	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	9.53% 1.43mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	21.6% 0.19mg	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	102% 8.18mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	109% 762mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5% 185g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sprouted Wheat Bread vs Broccoli:

• Toasted Sprouted Wheat Bread has 2.9 times more Vitamin B1 and 4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 84.7 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Raw Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Toasted Sprouted Wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sprouted Wheat Bread vs Broccoli:

• Toasted Sprouted Wheat Bread has 4.6 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 2.9 times more Phosphorus, 13 times more Selenium, 15.6 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 1.5 times more Potassium and 1.9 times more Water than Toasted Sprouted Wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sprouted Wheat Bread has 6 times more Energy, 5.5 times more Carbohydrate, 1.7 times more Sugars, 2.2 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.