Comparing Nutrients in 1 kilogram Cinnamon Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cinnamon Bread	11%	19%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cinnamon Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	87.2% 2530kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	54.5% 53g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	253% 4.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	184% 31.2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 444g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	195% 141g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	92% 35g	87% 33g	38g per day for Men 19-50 years
Protein	126% 70.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cinnamon Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	154% 2mg	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	140% 560μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	33.3% 5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	71% 710mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	318% 25.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	81.4% 570mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cinnamon Bread vs Boiled Broccoli:

• Cinnamon Bread has 5 times more Vitamin B1, 5.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 2.9 times more Vitamin E and 14.9 times more Vitamin K than Cinnamon Bread.
• Both Cinnamon Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Cinnamon Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cinnamon Bread vs Boiled Broccoli:

• Cinnamon Bread has 1.8 times more Calcium, 3.8 times more Iron, 7.7 times more Selenium and 9.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Magnesium, 4 times more Potassium and 2.1 times more Water than Cinnamon Bread.
• Both Cinnamon Bread and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon Bread has 7.2 times more Energy, 12.9 times more Fat, 3.4 times more Omega 3, 61.2 times more Omega 6, 6.2 times more Carbohydrate, 10.2 times more Sugars and 3 times more Protein than Boiled and Drained Broccoli.
• Both Cinnamon Bread and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Cinnamon Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.