Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	10% 290kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	85% 14.5g	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	329% 427g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	79% 30g	158% 60g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	165% 2.15mg	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	105% 420μg	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	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	41% 410mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	252% 2.27mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	945% 21.7mg	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	303% 2120mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Commercial Whole-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Commercial Whole-wheat Bread:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and 13 times more Vitamin K than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 5.5 times more Vitamin B1, 1.5 times more Vitamin B2, 9.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 2 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Commercial Whole-wheat Bread:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Water than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 3.9 times more Calcium, 6.3 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 3.6 times more Phosphorus, 13.5 times more Selenium, 26.8 times more Sodium and 5.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Commercially Prepared Whole-wheat Bread contains 8.7 times more Energy, 10.3 times more Fat, 13.9 times more Saturated Fat, 39.1 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Commercial Whole-wheat Bread offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6