Comparing Nutrients in 1 kilogram Broccoli VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	11.7% 340kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	362% 471g	130g per day for Men 19-50 years
Sugars	23.4% 17g	96% 69.4g	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	37% 26.7g	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	% 18.4g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	213% 81g	38g per day for Men 19-50 years
Protein	50.4% 28g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	220% 2.86mg	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	175% 700μg	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	991% 892mg	1.1% 1mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	47% 470mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	341% 3.07mg	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	340% 27mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	957% 22mg	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	353% 2470mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	24% 893g	8.5% 315g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Toasted Multi-grain Bread:

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 892 times more Vitamin C, 2 times more Vitamin E and 67.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.4 times more Vitamin B1, 6.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Toasted Multi-grain Bread:

• Raw Broccoli has 1.3 times more Potassium and 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.4 times more Calcium, 6.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 10.5 times more Manganese, 3.7 times more Phosphorus, 14.3 times more Selenium, 12.5 times more Sodium and 4.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Multi-grain Bread with Whole-grain contains 8.5 times more Energy, 12.4 times more Fat, 8.3 times more Saturated Fat, 3.5 times more Omega 3, 37 times more Omega 6, 7.1 times more Carbohydrate, 4.1 times more Sugars, 3.9 times more Fructose, 3.1 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.