Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	99% 2880kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	41% 53.5g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	37% 26.7g	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	% 18.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	213% 81g	79% 30g	38g per day for Men 19-50 years
Protein	259% 145g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	135% 1.75mg	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	175% 700μg	235% 940μg	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	759% 683mg	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	26.7% 4mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	111% 1110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	40% 0.36mg	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	340% 27mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	111% 2.56mg	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	353% 2470mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.5% 315g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Frozen Broccoli Spears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Multi-grain Bread vs Frozen Broccoli Spears:

• 1 kilogram of Toasted Multi-grain Bread has 3.4 times more Vitamin B1, 1.2 times more Vitamin B2, 9.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 1.3 times more Vitamin B9, 683 times more Vitamin C, 3.4 times more Vitamin E and 67.6 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• 1 kilogram of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Multi-grain Bread vs Frozen Broccoli Spears:

• 1 kilogram of Toasted Multi-grain Bread has 2.7 times more Calcium, 8.5 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 18.8 times more Selenium, 24.4 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Frozen Broccoli Spears contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Multi-grain Bread has 9.9 times more Energy, 13.5 times more Fat, 18.2 times more Saturated Fat, 1.8 times more Omega 3, 49 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6