Comparing Nutrients in 1 kilogram Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	11.7% 340kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	527% 685g	130g per day for Men 19-50 years
Sugars	23.4% 17g	79% 57.4g	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	9.38% 6.8g	27.3% 20g	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	% 4.9g	% 17g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	129% 49g	38g per day for Men 19-50 years
Protein	50.4% 28g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	132% 1.7mg	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	158% 630μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	30% 27mg	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	52% 7.8mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	47% 470mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	271% 2.44mg	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	91% 7.3mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	428% 9.84mg	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	94% 660mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	24% 893g	1.7% 63.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 3.1 times more Vitamin A, 33 times more Vitamin C, 3 times more Vitamin E and 2.2 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 13.5 times more Vitamin B1, 3.5 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 1.4 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.9 times more Calcium, 5 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 9.9 times more Selenium, 63.6 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Seasoned Grated Dry Bread Crumbs contain 11.3 times more Energy, 14.8 times more Fat, 12.2 times more Saturated Fat, 3.4 times more Omega 3, 42.5 times more Omega 6, 10.3 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fructose, 1.9 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.