Comparing Nutrients in 1 kilogram Rye Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Rye Bread	Broccoli	Recommended Dietary Allowance
Energy	89.3% 2590kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	51% 66.4g	130g per day for Men 19-50 years
Sugars	53% 38.5g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	153% 58g	68.4% 26g	38g per day for Men 19-50 years
Protein	152% 85g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	362% 4.34mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	275% 1100μg	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	10% 373g	24% 893g	3700g per day for Men 19-50 years

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

• Rye Bread has 6.1 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 223 times more Vitamin C, 2.4 times more Vitamin E and 84.7 times more Vitamin K than Rye Bread.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye Bread vs Broccoli:

• Rye Bread has 1.6 times more Calcium, 3.8 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 12.4 times more Selenium, 18.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Potassium and 2.4 times more Water than Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• Rye Bread has 7.6 times more Energy, 8.9 times more Fat, 5.5 times more Saturated Fat, 15.1 times more Omega 6, 7.3 times more Carbohydrate, 2.3 times more Sugars, 2.2 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Rye Bread and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.