Comparing Nutrients in 1 kilogram Multi-grain Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	91% 2650kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	22% 28.5g	130g per day for Men 19-50 years
Sugars	88% 64g	5.24% 3.8g	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	33.8% 24.5g	2.34% 1.7g	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	% 17g	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	195% 74g	71% 27g	38g per day for Men 19-50 years
Protein	239% 134g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	132% 1.7mg	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	188% 750μg	208% 830μg	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	1.1% 1mg	224% 202mg	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	24.7% 3.7mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	103% 1030mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	46.7% 0.42mg	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	313% 25mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	172% 3.95mg	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	326% 2280mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	10% 369g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain Bread versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Broccoli Raab:

• 1 kilogram of Multi-grain Bread has 1.7 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 202 times more Vitamin C, 4.4 times more Vitamin E and 160 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Broccoli Raab:

• 1 kilogram of Multi-grain Bread has 6.7 times more Copper, 3.5 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 32.9 times more Selenium, 11.5 times more Sodium and 2.2 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.5 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Broccoli Raab contain similar levels of Calcium, Iron and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 12 times more Energy, 8.6 times more Fat, 10.5 times more Saturated Fat, 57.5 times more Omega 6, 15.2 times more Carbohydrate, 16.8 times more Sugars, 14.4 times more Fructose, 2.7 times more Fiber and 4.2 times more Protein than Broccoli Raab.
• Both Multi-grain Bread and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6