Comparing Nutrients in 1 kilogram Bread, whole-wheat, prepared from recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	96% 2780kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	154% 26.2g	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	395% 514g	41% 53.5g	130g per day for Men 19-50 years
Sugars	53% 38.4g	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	158% 60g	79% 30g	38g per day for Men 19-50 years
Protein	150% 84g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	253% 3.03mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	163% 650μg	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	50.7% 7.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	388% 31mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	818% 19mg	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	267% 1870mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	702% 386μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	231% 3460mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	8.84% 327g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, whole-wheat, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• Bread, whole-wheat, prepared from recipe has 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 8.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 9.4 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Bread, whole-wheat, prepared from recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• Bread, whole-wheat, prepared from recipe has 7.4 times more Copper, 5.1 times more Iron, 6.2 times more Magnesium, 8.4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 55.1 times more Selenium, 31.5 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, whole-wheat, prepared from recipe has 9.9 times more Energy, 45 times more Fat, 44.2 times more Saturated Fat, 7.5 times more Omega 3, 201.6 times more Omega 6, 9.6 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Bread, whole-wheat, prepared from recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.