Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.97% 115kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	31.3% 12g	62.7% 24g	38g per day for Men 19-50 years
Protein	21.7% 12g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	65.6% 0.85mg	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	93% 373μg	41.7% 167μg	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	301% 271mg	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	35.7% 5.36mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	100% 0.9mg	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	35.7% 2.86mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	375% 8.63mg	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	33.5% 234mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	9.7% 359g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Commercial Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Commercial Whole-wheat Bread:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 13 times more Vitamin K than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 5.5 times more Vitamin B1, 1.5 times more Vitamin B2, 9.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 2 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Commercial Whole-wheat Bread:

• 14 ounces of Frozen Broccoli Spears have 2.3 times more Water than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 3.9 times more Calcium, 6.3 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 3.6 times more Phosphorus, 13.5 times more Selenium, 26.8 times more Sodium and 5.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Commercially Prepared Whole-wheat Bread contain 8.7 times more Energy, 10.3 times more Fat, 13.9 times more Saturated Fat, 39.1 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6