Comparing Nutrients in 1 kilogram Italian Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	89.3% 2590kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	13% 9.3g	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	% 5.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	169% 95g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.82mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	255% 1020μg	270% 1080μg	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	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	19.3% 2.9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	105% 1050mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	431% 34.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	136% 950mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	10% 375g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Italian Bread vs Boiled Broccoli:

• Italian Bread has 9.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 8.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 5 times more Vitamin E and 47 times more Vitamin K than Italian Bread.
• Both Italian Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Italian Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Italian Bread vs Boiled Broccoli:

• Italian Bread has 2.6 times more Calcium, 2 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 10.8 times more Selenium, 15.1 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Potassium and 2.4 times more Water than Italian Bread.

Comparison of macro-nutrients per 1 kilogram:

• Italian Bread has 7.4 times more Energy, 6.7 times more Fat, 6.9 times more Saturated Fat, 23 times more Omega 6, 6.7 times more Carbohydrate, 3.4 times more Sugars, 1.3 times more Fructose and 4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fiber than Italian Bread.
• Both Italian Bread and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Italian Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.