Comparing Nutrients in 1 kilogram Toasted Rye Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Rye Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	98% 2840kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.88g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	47.8% 8.1g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	408% 531g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	58.3% 42.3g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	168% 64g	87% 33g	38g per day for Men 19-50 years
Protein	168% 94g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.82mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	154% 2mg	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	258% 1030μg	270% 1080μg	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	2.22% 2mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	388% 31mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	393% 9.05mg	84.3% 1.94mg	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	197% 1380mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	443% 6640mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	8.38% 310g	24% 893g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has 6.1 times more Vitamin B1, 2.7 times more Vitamin B2 and 6.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 324.5 times more Vitamin C, 3.9 times more Vitamin E and 108.5 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Toasted Rye Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Rye Bread vs Boiled Broccoli:

• Toasted Rye Bread has 2 times more Calcium, 3.3 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 21.3 times more Selenium, 16.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Potassium and 2.9 times more Water than Toasted Rye Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Rye Bread has 8.1 times more Energy, 8.8 times more Fat, 8.7 times more Saturated Fat, 15.9 times more Omega 6, 7.4 times more Carbohydrate, 3 times more Sugars, 1.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Omega 3 than Toasted Rye Bread.
• Both Toasted Rye Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.