Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, low sodium, no salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	92% 2670kcal	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	25.3% 8.1g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	41.7% 7.1g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	59.4% 43g	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	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	146% 82g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	393% 4.7mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	278% 1110μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	14.7% 2.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	108% 1080mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	379% 30.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	134% 940mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	411% 226μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	9.9% 367g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, low sodium, no salt vs Boiled Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 7.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C, 6.6 times more Vitamin E and 45.5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, low sodium, no salt vs Boiled Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 2.7 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 14.1 times more Selenium, 7.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, low sodium, no salt has 7.6 times more Energy, 8.8 times more Fat, 10.3 times more Saturated Fat, 13.9 times more Omega 6, 6.9 times more Carbohydrate, 3.1 times more Sugars and 3.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 and 1.4 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.