Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	107% 3090kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	378% 491g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	% 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	129% 72.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	168% 670μg	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	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	60% 600mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	8.75% 324g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 3.4 times more Vitamin B1, 3.3 times more Vitamin B2 and 3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 21.3 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.7 times more Potassium and 2.8 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Frozen Chopped Broccoli contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 11.9 times more Energy, 32.2 times more Fat, 8 times more Omega 3, 50.6 times more Omega 6, 10.3 times more Carbohydrate, 7.3 times more Sugars, 1.6 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6