Comparing Nutrients in 1 kilogram Rye Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rye Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	89.3% 2590kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	53% 38.5g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	153% 58g	79% 30g	38g per day for Men 19-50 years
Protein	152% 85g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	362% 4.34mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	275% 1100μg	168% 670μg	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	4.44% 4mg	627% 564mg	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	22% 3.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	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	354% 28.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	179% 1250mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	10% 373g	24.7% 915g	3700g per day for Men 19-50 years

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

• Rye Bread has 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 8.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B6, 141 times more Vitamin C, 3.7 times more Vitamin E and 67.6 times more Vitamin K than Rye Bread.
• Both Rye Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye Bread vs Frozen Chopped Broccoli:

• Rye Bread has 1.3 times more Calcium, 4.9 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 11 times more Selenium, 25.1 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Potassium and 2.5 times more Water than Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• Rye Bread has 10 times more Energy, 11.4 times more Fat, 14.2 times more Saturated Fat, 23.8 times more Omega 6, 10.1 times more Carbohydrate, 2.9 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Rye Bread.
• Both Rye Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.