Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cracked-wheat Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	89.7% 2600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	NA	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	79% 30g	38g per day for Men 19-50 years
Protein	155% 87g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	100% 1.3mg	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	153% 610μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	42.2% 0.38mg	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	351% 28mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	128% 2.94mg	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	219% 1530mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	9.68% 358g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Cracked-wheat Bread has 6.8 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A and more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Cracked-wheat Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Cracked-wheat Bread has 5.8 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 4.7 times more Manganese, 3.1 times more Phosphorus, 9 times more Selenium, 22.4 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium and 2.6 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Frozen Chopped Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 10 times more Energy, 13.4 times more Fat, 20.8 times more Saturated Fat, 20.9 times more Omega 6, 10.4 times more Carbohydrate, 1.8 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.2 times more Omega 3 than Cracked-wheat Bread.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6