Comparing Nutrients in 1 kilogram White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	103% 2980kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	82.7% 80.2g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	393% 512g	24% 31g	130g per day for Men 19-50 years
Sugars	156% 113g	8.55% 6.2g	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	21.2% 15.4g	3.3% 2.4g	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	% 16.6g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	145% 55g	73.7% 28g	38g per day for Men 19-50 years
Protein	96% 54g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	169% 2.2mg	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	47.5% 190μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	411% 370mg	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	107% 16mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	59% 590mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	83.3% 0.75mg	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	66.3% 5.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	165% 3.8mg	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	100% 700mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	343% 5150mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.1% 337g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Cooked Broccoli Raab:

• 1 kilogram of White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.9 times more Vitamin B2 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.6 times more Vitamin E than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 kilogram for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Cooked Broccoli Raab:

• 1 kilogram of White Gluten-Free Bread made with tapioca starch and brown rice flour has 8.5 times more Selenium and 9.2 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 3.2 times more Potassium and 2.7 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cooked Broccoli Raab contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Gluten-Free Bread made with tapioca starch and brown rice flour has 11.9 times more Energy, 15.4 times more Fat, 2.6 times more Omega 3, 46 times more Omega 6, 16.4 times more Carbohydrate, 18.2 times more Sugars, 6.4 times more Fructose, 2 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6