Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0% 0g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	378% 491g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	0% 0g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	111% 42g	38g per day for Men 19-50 years
Protein	50% 28g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	123% 1.6mg	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	168% 670μg	240% 960μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	56% 560mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	209% 1.88mg	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	101% 8.1mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	NA	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	71.4% 500mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	571% 314μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Whole Wheat French Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Whole Wheat French Bread:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, more Vitamin C, 4.1 times more Vitamin E and 115.9 times more Vitamin K than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 9.8 times more Vitamin B1, 2.6 times more Vitamin B2, 8.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Whole Wheat French Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Whole Wheat French Bread:

• 1 kilogram of Frozen Chopped Broccoli has 1.3 times more Calcium, 1.3 times more Potassium and 2.3 times more Water than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 4.9 times more Copper, 2.9 times more Magnesium, 3.2 times more Phosphorus, 11.2 times more Selenium, 15.6 times more Sodium and 2.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Whole Wheat French Bread contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3 times more Omega 3 than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 9.2 times more Energy, 17.5 times more Omega 6, 10.3 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6