Comparing Nutrients in 1 kilogram Seasoned Dry Bread Crumbs VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Energy	132% 3830kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	527% 685g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	27.3% 20g	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	% 17g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	129% 49g	87% 33g	38g per day for Men 19-50 years
Protein	252% 141g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	801% 9.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	298% 1190μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	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	17.3% 2.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Calcium	182% 1820mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	615% 49.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	428% 9.84mg	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	253% 1770mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	449% 247μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1400% 21000mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 15.3 times more Vitamin B1, 3.4 times more Vitamin B2, 11.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 24 times more Vitamin C, 5.6 times more Vitamin E and 3.1 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Boiled and Drained Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 4.6 times more Calcium, 4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 15.4 times more Selenium, 51.2 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 1 kilogram:

• Seasoned Grated Dry Bread Crumbs have 10.9 times more Energy, 13.4 times more Fat, 17.6 times more Saturated Fat, 1.8 times more Omega 3, 40.9 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Sugars, 2.7 times more Fructose, 1.5 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.