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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.83% 111kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	156% 203g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	31.6% 23g	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	31.3% 12g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	72.4% 0.94mg	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	55.6% 222μg	51.6% 206μg	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	177% 159mg	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	35% 5.24mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	13% 131mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	295% 2.66mg	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	30.3% 2.42mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	439% 10mg	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	27.8% 194mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.73% 360g	2.6% 96g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 9.8 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 6.8 times more Vitamin B1, 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 3.9 times more Calcium, 19.7 times more Copper, 4.9 times more Iron, 7.6 times more Magnesium, 11.4 times more Manganese, 6.2 times more Phosphorus, 2.3 times more Potassium, 75.1 times more Selenium, 51.4 times more Sodium and 7.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 10.9 times more Energy, 33.9 times more Fat, 51.2 times more Saturated Fat, 54.5 times more Omega 6, 9.6 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fiber and 5.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3