Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	9.66% 280kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	312% 405g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	31.6% 23g	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	79% 30g	316% 120g	38g per day for Men 19-50 years
Protein	55.4% 31g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	59.2% 0.77mg	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	140% 560μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	4.44% 4mg	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	88% 13mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	33% 330mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	148% 1.33mg	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	76.3% 6.1mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	197% 4.53mg	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	70% 490mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	12.4% 460g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 1 kg of Rye Reduced-calorie Bread contains 6.7 times more Vitamin B1, 3 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 1 kg of Rye Reduced-calorie Bread contains 2.3 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 39.9 times more Selenium, 46.6 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rye Reduced-calorie Bread contains 7.3 times more Energy, 24.2 times more Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6