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

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Broccoli	Recommended Dietary Allowance
Energy	96% 2780kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	25% 7.96g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	198% 3.17g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	154% 26.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	395% 514g	51% 66.4g	130g per day for Men 19-50 years
Sugars	53% 38.4g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	158% 60g	68.4% 26g	38g per day for Men 19-50 years
Protein	150% 84g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	818% 19mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	702% 386μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	231% 3460mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	8.84% 327g	24% 893g	3700g per day for Men 19-50 years

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

• Bread, whole-wheat, prepared from recipe has 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 10.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 1 kg.
• Both Bread, whole-wheat, prepared from recipe as well as Raw 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 Broccoli:

• Bread, whole-wheat, prepared from recipe has 5.2 times more Copper, 4.2 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 2.8 times more Phosphorus, 15.4 times more Selenium, 10.5 times more Sodium and 3.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium and 2.7 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, whole-wheat, prepared from recipe has 8.2 times more Energy, 14.6 times more Fat, 7 times more Saturated Fat, 5 times more Omega 3, 53.5 times more Omega 6, 7.7 times more Carbohydrate, 2.3 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Bread, whole-wheat, prepared from recipe as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.