Comparing Nutrients in 1 kilogram Seasoned Dry Bread Crumbs VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	132% 3830kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	27.3% 20g	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	% 17g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	129% 49g	79% 30g	38g per day for Men 19-50 years
Protein	252% 141g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	801% 9.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	298% 1190μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	182% 1820mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	615% 49.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	428% 9.84mg	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	253% 1770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	449% 247μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1400% 21000mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Dry Bread Crumbs VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Seasoned Dry Bread Crumbs 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 Seasoned Dry Bread Crumbs vs Frozen Chopped Broccoli:

• 1 kilogram of Seasoned Dry Bread Crumbs has 18.1 times more Vitamin B1, 4.3 times more Vitamin B2, 13.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.2 times more Vitamin A, 20.9 times more Vitamin C, 4.7 times more Vitamin E and 1.8 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• 1 kilogram of Seasoned Dry Bread Crumbs have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Seasoned Grated Dry Bread Crumbs as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Seasoned Dry Bread Crumbs has 3.3 times more Calcium, 6.4 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 3.3 times more Manganese, 3.5 times more Phosphorus, 8.8 times more Selenium, 87.5 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 14.4 times more Water than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Dry Bread Crumbs and Frozen Chopped Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seasoned Dry Bread Crumbs has 14.7 times more Energy, 18.9 times more Fat, 31.6 times more Saturated Fat, 2.1 times more Omega 3, 67.2 times more Omega 6, 14.3 times more Carbohydrate, 4.3 times more Sugars, 2.4 times more Fructose, 1.6 times more Fiber and 5 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6