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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	10% 290kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	41.7% 7.1g	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	382% 496g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	59.4% 43g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	49.2% 0.64mg	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	235% 940μg	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	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	90% 13.5mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	41% 410mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	140% 1.26mg	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	90% 7.2mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	167% 3.83mg	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	84.3% 590mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	411% 226μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	9.9% 367g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 6.1 times more Vitamin E and 32.7 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 6.6 times more Vitamin B1, 3 times more Vitamin B2, 8.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 2.1 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 2.6 times more Calcium, 3.5 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 11.9 times more Selenium, 17.5 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3.6 times more Omega 3 and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 9.2 times more Energy, 10.6 times more Fat, 15.6 times more Saturated Fat, 19.2 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Sugars and 2.7 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6