Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Commercial Whole-wheat Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	34.5% 1000kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	31.3% 12g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	130% 1.56mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	41.7% 167μg	93% 373μg	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	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	70.4% 10.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	64% 639mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	123% 9.8mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	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	120% 841mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.2% 155g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Commercial Whole-wheat Bread 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 Commercial Whole-wheat Bread vs Frozen Broccoli Spears:

• 14 ounces of Commercial Whole-wheat Bread have 5.5 times more Vitamin B1, 1.5 times more Vitamin B2, 9.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 13 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Commercially Prepared Whole-wheat Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Frozen Broccoli Spears:

• 14 ounces of Commercial Whole-wheat Bread have 3.9 times more Calcium, 6.3 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 3.6 times more Phosphorus, 13.5 times more Selenium, 26.8 times more Sodium and 5.2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.3 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 8.7 times more Energy, 10.3 times more Fat, 13.9 times more Saturated Fat, 39.1 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Frozen Broccoli Spears.
• Both Commercial Whole-wheat Bread and Frozen Broccoli Spears offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6