Comparing Nutrients in 14 ounces Boiled Broccoli VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Boiled Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	4.8% 139kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	132% 172g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	13.2% 9.6g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	49% 18.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	34% 306μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	25% 0.33mg	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	107% 429μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	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	38.4% 5.75mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	16% 159mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	176% 4.05mg	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	38% 266mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	167% 2504mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Canned Boston Brown Bread:

• Boiled and Drained Broccoli has 3.1 times more Vitamin A, 4.5 times more Vitamin B1, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 56.4 times more Vitamin K than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Boston Brown Bread have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Broccoli as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Canned Boston Brown Bread:

• Boiled and Drained Broccoli has 1.9 times more Water than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 1.8 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 13.7 times more Selenium and 15.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Boston Brown Bread have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 5.6 times more Energy, 3.7 times more Fat, 10 times more Omega 6, 6 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.