Comparing Nutrients in 14 ounces Broccoli VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Broccoli	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	4.65% 135kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0% 0g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	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	112% 146g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	15.7% 11.4g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	101% 56.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Sprouted Wheat 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	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	64% 0.83mg	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	0% 0μg	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% 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	20.6% 3.1mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Toasted Sprouted Wheat Bread:

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 84.7 times more Vitamin K than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains 2.9 times more Vitamin B1 and 4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Toasted Sprouted Wheat Bread have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Toasted Sprouted Wheat Bread:

• Raw Broccoli has more Calcium, 1.5 times more Potassium and 1.9 times more Water than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains 4.6 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 2.9 times more Phosphorus, 13 times more Selenium, 15.6 times more Sodium and 3.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Omega 3 than Toasted Sprouted Wheat Bread.
• While Toasted Sprouted Wheat Bread contains 6 times more Energy, 5.5 times more Carbohydrate, 1.7 times more Sugars, 2.2 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Sprouted Wheat Bread have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.