Comparing Nutrients in 14 ounces Bread, white, commercially prepared, toasted VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	9.48% 3.03g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	30.3% 11.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 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	103% 413μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	301% 271mg	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	6.35% 0.95mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	47.2% 472mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	16% 0.14mg	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	165% 13.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	44% 1mg	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	58.4% 409mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	142% 2131mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.26% 121g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared, toasted versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, toasted vs Frozen Broccoli Spears:

• 14 ounces of Bread, white, commercially prepared, toasted have 5.8 times more Vitamin B1, 3 times more Vitamin B2 and 8.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 29.8 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, toasted as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, toasted vs Frozen Broccoli Spears:

• 14 ounces of Bread, white, commercially prepared, toasted have 2.9 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 16.3 times more Selenium, 31.6 times more Sodium and 2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.9 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, white, commercially prepared, toasted have 10 times more Energy, 11.8 times more Fat, 14.7 times more Saturated Fat, 1.8 times more Omega 3, 50.5 times more Omega 6, 10.2 times more Carbohydrate, 4.2 times more Sugars and 2.9 times more Protein than Frozen Broccoli Spears.
• Both Bread, white, commercially prepared, toasted and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6