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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Broccoli	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	11.7% 340kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	329% 427g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 10.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	158% 60g	38g per day for Men 19-50 years
Protein	50.4% 28g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Commercial Whole-wheat 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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	47% 470mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	303% 2120mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	24% 893g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and 13 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B3 and 3.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 1.2 times more Potassium and 2.3 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 3.4 times more Calcium, 4.6 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 10.4 times more Manganese, 3.2 times more Phosphorus, 10.3 times more Selenium, 13.8 times more Sodium and 4.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread contains 7.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 2.2 times more Omega 3, 29.5 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Sugars, 3.3 times more Fructose, 2.3 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.