Comparing Nutrients in 1 kilogram Toasted Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	108% 3130kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	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	429% 558g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	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	124% 47g	87% 33g	38g per day for Men 19-50 years
Protein	231% 130g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	366% 4.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	215% 860μg	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	16% 2.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	165% 1650mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	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	511% 41mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	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	269% 1880mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	607% 334μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	401% 6010mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	6.55% 242g	24% 893g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 7 times more Vitamin B1, 3.1 times more Vitamin B2 and 11.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 324.5 times more Vitamin C, 6 times more Vitamin E and 24.8 times more Vitamin K than Toasted Wheat Bread.
• Both Toasted Wheat 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 Bread vs Boiled Broccoli:

• Toasted Wheat Bread has 4.1 times more Calcium, 3.2 times more Copper, 6.1 times more Iron, 2.8 times more Magnesium, 7.1 times more Manganese, 2.8 times more Phosphorus, 20.9 times more Selenium, 14.7 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 3.7 times more Water than Toasted Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Wheat Bread has 8.9 times more Energy, 10.4 times more Fat, 12.5 times more Saturated Fat, 1.4 times more Omega 3, 30.6 times more Omega 6, 7.8 times more Carbohydrate, 4.6 times more Sugars, 1.4 times more Fiber and 5.4 times more Protein than Boiled and Drained Broccoli.
• Both Toasted Wheat Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.