Comparing Nutrients in 14 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	14.6% 19g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	7.4% 5.36g	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	4.32% 3.14g	4.54% 3.3g	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	% 4g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	27% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.7% 0.52mg	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	15% 59.5μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	63% 631mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	16.8% 0.15mg	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	157% 12.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	50.7% 1.17mg	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	31% 218mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.7% 174g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Frozen Chopped Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 9.6 times more Vitamin B1, 5.3 times more Vitamin B2 and 7.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Frozen Chopped Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.8 times more Calcium, 2.3 times more Copper, 3.9 times more Iron and 18.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Magnesium, 1.7 times more Manganese, 3.2 times more Potassium, 7 times more Selenium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 9.2 times more Energy, 15.4 times more Fat, 22.2 times more Saturated Fat, 16 times more Omega 6, 9.7 times more Carbohydrate, 2.5 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 14 oz.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 14 oz.