Comparing Nutrients in 14 ounces Bread, whole-wheat, prepared from recipe VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Boiled Broccoli	Recommended Dietary Allowance
Energy	38% 1103kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	78.6% 1.26g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	61% 10.4g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	22% 28.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	62.7% 24g	34.5% 13g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61% 0.79mg	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	64.5% 258μg	107% 429μg	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	286% 258mg	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	20% 3mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	154% 12.3mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	325% 7.47mg	33.5% 0.77mg	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	106% 742mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	279% 153μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	92% 1373mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.5% 130g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, whole-wheat, prepared from recipe vs Boiled Broccoli:

• Bread, whole-wheat, prepared from recipe has 4.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 15 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Bread, whole-wheat, prepared from recipe as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, whole-wheat, prepared from recipe vs Boiled Broccoli:

• Bread, whole-wheat, prepared from recipe has 4.1 times more Copper, 4.6 times more Iron, 3.9 times more Magnesium, 9.7 times more Manganese, 2.8 times more Phosphorus, 24.1 times more Selenium, 8.4 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bread, whole-wheat, prepared from recipe has 7.9 times more Energy, 13.2 times more Fat, 10.1 times more Saturated Fat, 2.7 times more Omega 3, 51.4 times more Omega 6, 7.2 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Bread, whole-wheat, prepared from recipe as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.