Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	418% 544g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	346% 4.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	245% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	48.5% 0.63mg	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	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	33% 330mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	153% 1.38mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	183% 4.2mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	251% 3760mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared, toasted, low sodium no salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.1 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 7.5 times more Vitamin B1, 4.2 times more Vitamin B2, 8.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 3.6 times more Calcium, 4.1 times more Copper, 5.5 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 34.2 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 10.5 times more Energy, 33.3 times more Fat, 49.6 times more Saturated Fat, 59.9 times more Omega 6, 10.2 times more Carbohydrate and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6