Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	3.56% 103kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	67.2% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	172% 224g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	23% 16.7g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	70% 26.6g	38g per day for Men 19-50 years
Protein	20% 11g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	60% 0.78mg	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	66.5% 266μg	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	22.2% 222mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	123% 1.1mg	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	40% 3.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	357% 8.2mg	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	28.3% 198mg	116% 814mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bread, whole-wheat, prepared from recipe, toasted per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 7.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 5 times more Vitamin B1, 2.3 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium and 3.5 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 7.3 times more Copper, 4.2 times more Iron, 4.9 times more Magnesium, 7 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Potassium, 15.2 times more Selenium, 15.9 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bread, whole-wheat, prepared from recipe, toasted contain 11.7 times more Energy, 20.3 times more Fat, 19.9 times more Saturated Fat, 3.3 times more Omega 3, 92.9 times more Omega 6, 11.8 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6