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

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Italian Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	89.3% 2590kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	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	370% 481g	41% 53.5g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	13% 9.3g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	169% 95g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Italian 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	485% 5.82mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	255% 1020μg	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	19.3% 2.9mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	105% 1050mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	431% 34.5mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	136% 950mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	10% 375g	24.5% 907g	3700g per day for Men 19-50 years

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

• Italian Bread has 10.6 times more Vitamin B1, 4 times more Vitamin B2, 9.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 4.6 times more Vitamin E and 29.4 times more Vitamin K than Italian Bread.
• Both Italian Bread and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Italian Bread 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 Italian Bread vs Cooked Chopped Frozen Broccoli:

• Italian Bread has 3.2 times more Calcium, 3.6 times more Copper, 5.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 24.6 times more Selenium, 56.2 times more Sodium and 2.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.4 times more Water than Italian Bread.
• Both Italian Bread and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Italian Bread has 9.3 times more Energy, 22.8 times more Fat, 30.2 times more Saturated Fat, 3.2 times more Omega 3, 90.2 times more Omega 6, 9 times more Carbohydrate, 3.2 times more Sugars and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than Italian Bread.
• Both Italian Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.