Comparing Nutrients in 14 ounces Dried Breadnuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Breadnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59g	31.3% 12g	38g per day for Men 19-50 years
Protein	61% 34.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	112% 448μg	55.6% 222μg	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	206% 185mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	37.3% 373mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	1083% 9.74mg	15% 0.13mg	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	228% 18.3mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	38.5% 0.89mg	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	101% 706mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	235% 7982mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Breadnuts vs Cooked Chopped Frozen Broccoli:

• Dried Breadnut Tree Seeds have 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 6.9 times more Vitamin B5, 5.3 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.6 times more Vitamin A and 1.8 times more Vitamin B1 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin C per 14 oz.
• Both Dried Breadnut Tree Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Breadnuts vs Cooked Chopped Frozen Broccoli:

• Dried Breadnut Tree Seeds have 2.8 times more Calcium, 72.2 times more Copper, 7.5 times more Iron, 8.8 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 14.2 times more Potassium, 2.7 times more Selenium, 4.8 times more Sodium and 6.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Water than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 14 ounces:

• Dried Breadnut Tree Seeds have 13.1 times more Energy, 14 times more Fat, 25.2 times more Saturated Fat, 4.9 times more Omega 3, 53.1 times more Omega 6, 14.8 times more Carbohydrate, 5 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dried Breadnut Tree Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.