Comparing Nutrients in 14 ounces Toasted Commercially Prepared Whole-wheat Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	42% 1214kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	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	156% 203g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	78.3% 29.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	115% 64.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared 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	124% 1.5mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	51.6% 206μg	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	16.7% 2.5mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	51.6% 516mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	147% 11.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	439% 10mg	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	172% 1203mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	149% 2242mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.6% 96g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Frozen Broccoli Spears per 14 oz

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

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 5.2 times more Vitamin B1, 2.5 times more Vitamin B2, 12.4 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 11.3 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted 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 Toasted Commercially Prepared Whole-wheat Bread vs Frozen Broccoli Spears:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 3.2 times more Calcium, 18.6 times more Copper, 4.1 times more Iron, 6.2 times more Magnesium, 9.9 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Potassium, 27.7 times more Selenium, 33.2 times more Sodium and 6.3 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have 10.6 times more Energy, 12 times more Fat, 17.7 times more Saturated Fat, 19.2 times more Omega 6, 9.6 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fiber and 5.3 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6