Comparing Nutrients in 14 ounces Broccoli VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	4.65% 135kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	144% 187g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	38% 27.5g	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	3.72% 2.7g	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	20% 11g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	87.3% 1.14mg	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	62.5% 250μg	69.5% 278μg	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	393% 354mg	0.44% 0.4mg	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	20.6% 3.1mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	135% 1.2mg	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	36.2% 2.9mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	380% 8.74mg	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	37.4% 262mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	9.58% 354g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Toasted Multi-grain Bread:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 892 times more Vitamin C, 2 times more Vitamin E and 67.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.4 times more Vitamin B1, 6.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Toasted Multi-grain Bread:

• Raw Broccoli has 1.3 times more Potassium and 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.4 times more Calcium, 6.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 10.5 times more Manganese, 3.7 times more Phosphorus, 14.3 times more Selenium, 12.5 times more Sodium and 4.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 8.5 times more Energy, 12.4 times more Fat, 8.3 times more Saturated Fat, 3.5 times more Omega 3, 37 times more Omega 6, 7.1 times more Carbohydrate, 4.1 times more Sugars, 3.9 times more Fructose, 3.1 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.