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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Broccoli Raab	Recommended Dietary Allowance
Energy	92% 2670kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	41.7% 7.1g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	59.4% 43g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	71% 27g	38g per day for Men 19-50 years
Protein	146% 82g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	108% 1080mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	411% 226μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.9% 367g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS 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 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 Broccoli Raab:

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 7.4 times more Vitamin E and 72.3 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• 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 Raw 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 Broccoli Raab:

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 3 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus, 22.6 times more Selenium and 9 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.6 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 Broccoli Raab contain similar levels of Calcium, Magnesium, Manganese and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt has 12.1 times more Energy, 7.3 times more Fat, 9.8 times more Saturated Fat, 24.4 times more Omega 6, 17.4 times more Carbohydrate, 11.3 times more Sugars and 2.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.4 times more Omega 3 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6