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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	92% 2670kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	41.7% 7.1g	0.76% 0.13g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	59.4% 43g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	79% 30g	38g per day for Men 19-50 years
Protein	146% 82g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	278% 1110μg	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	108% 1080mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	379% 30.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	411% 226μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	9.9% 367g	24.5% 907g	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 Cooked Chopped Frozen Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 8.6 times more Vitamin B1, 4.2 times more Vitamin B2, 8.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 28.4 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

• Bread, white, commercially prepared, low sodium, no salt has 3.3 times more Calcium, 3.7 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 32.3 times more Selenium, 27.1 times more Sodium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, low sodium, no salt has 9.5 times more Energy, 30 times more Fat, 45.1 times more Saturated Fat, 54.5 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Sugars and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.