Comparing Nutrients in 14 ounces Bread, white, commercially prepared, low sodium, no salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Broccoli	Recommended Dietary Allowance
Energy	36.5% 1060kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	24% 9.13g	27% 10.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	110% 441μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	5.82% 0.87mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Broccoli	Recommended Dietary Allowance
Calcium	43% 429mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	150% 12mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	53.3% 373mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	3.94% 146g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, low sodium, no salt vs Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 6.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6.2 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 32.8 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, low sodium, no salt vs Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 2.3 times more Calcium, 2.6 times more Copper, 4.2 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 9 times more Selenium, 9 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared, low sodium, no salt has 7.9 times more Energy, 9.7 times more Fat, 7.1 times more Saturated Fat, 14.5 times more Omega 6, 7.5 times more Carbohydrate, 2.5 times more Sugars and 2.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.