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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Broccoli Raab	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	9.48% 3.03g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	54.6% 0.87g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	0.68% 0.12g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	30.3% 11.5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	137% 1.65mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.6mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	103% 413μg	82.4% 329μg	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	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	6.35% 0.95mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Broccoli Raab	Recommended Dietary Allowance
Calcium	47.2% 472mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	165% 13.2mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	58.4% 409mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	142% 2131mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	3.26% 121g	9.93% 367g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Broccoli Raab:

• 14 ounces of Bread, white, commercially prepared, toasted have 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 6.8 times more Vitamin E and 65.9 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Broccoli Raab provide similar amounts of Vitamin B5 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Bread, white, commercially prepared, toasted have 3.3 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 31 times more Selenium and 16.3 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.5 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Broccoli Raab contain similar levels of Calcium, Magnesium, Manganese and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, white, commercially prepared, toasted have 13.2 times more Energy, 8.2 times more Fat, 9.2 times more Saturated Fat, 64.4 times more Omega 6, 19.1 times more Carbohydrate, 16.3 times more Sugars and 2.8 times more Protein than Broccoli Raab.
• Both Bread, white, commercially prepared, toasted and Broccoli Raab offer comparable quantities of Omega 3 and Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6