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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	92% 2670kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	41.7% 7.1g	1.82% 0.31g	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	24% 31g	130g per day for Men 19-50 years
Sugars	59.4% 43g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	73.7% 28g	38g per day for Men 19-50 years
Protein	146% 82g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	108% 1080mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	411% 226μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.9% 367g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared, low sodium, no salt versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 11.5 times more Vitamin E and 82.6 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 1.7 times more Copper, 2.4 times more Iron, 17.4 times more Selenium and 5.3 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 10.7 times more Energy, 6.9 times more Fat, 9.1 times more Saturated Fat, 22.9 times more Omega 6, 15.9 times more Carbohydrate, 7 times more Sugars and 2.1 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.7 times more Omega 3 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6