Comparing Nutrients in 1 kilogram French Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	94% 2720kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	41% 53.5g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	20.3% 14.7g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	192% 108g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	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	308% 1230μg	140% 560μg	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	0% 0mg	446% 401mg	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	14% 2.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	52% 520mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	37.8% 0.34mg	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	489% 39mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	97% 2.23mg	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	150% 1050mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	8.9% 330g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Bread vs Cooked Chopped Frozen Broccoli:

• French or Vienna Bread includes Sourdough have 12.9 times more Vitamin B1, 5.3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 6.3 times more Vitamin E and 125.9 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for French Bread vs Cooked Chopped Frozen Broccoli:

• French or Vienna Bread includes Sourdough have 1.6 times more Calcium, 4.5 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 40.9 times more Selenium, 54.7 times more Sodium and 3.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.7 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 9.7 times more Energy, 20.2 times more Fat, 29.4 times more Saturated Fat, 1.5 times more Omega 3, 60.8 times more Omega 6, 9.7 times more Carbohydrate, 3.1 times more Sugars and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.