Comparing Nutrients in 1 kilogram White Wheat Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	White Wheat Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	82% 2380kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	41% 53.5g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	242% 92g	79% 30g	38g per day for Men 19-50 years
Protein	190% 107g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	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	425% 5.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	318% 1270μg	140% 560μg	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	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	25.3% 3.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	684% 6840mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	611% 49mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	10.7% 396g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat Bread versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Wheat Bread vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of White Wheat Bread has 9.3 times more Vitamin B1, 3.1 times more Vitamin B2, 9.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 11.4 times more Vitamin K than White Wheat Bread.
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both White Wheat Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Wheat Bread vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of White Wheat Bread has 20.7 times more Calcium, 4.4 times more Copper, 8 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 23 times more Selenium, 43.5 times more Sodium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.3 times more Water than White Wheat Bread.
• Both White Wheat Bread and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 8.5 times more Energy, 17.9 times more Fat, 2 times more Omega 3, 67.6 times more Omega 6, 8.2 times more Carbohydrate, 3.4 times more Sugars, 3.1 times more Fiber and 3.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6