Comparing Nutrients in 1 kilogram Broccoli VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	11.7% 340kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	29% 9.22g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	41.7% 7.1g	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	394% 512g	130g per day for Men 19-50 years
Sugars	23.4% 17g	79.6% 57.7g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	197% 75g	38g per day for Men 19-50 years
Protein	50.4% 28g	291% 163g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Commercially Prepared 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	313% 3.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	358% 57.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	182% 2.37mg	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	130% 520μg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	47% 470mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	744% 6.7mg	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	370% 29.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1107% 25.5mg	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	433% 3030mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	956% 526μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	377% 5650mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	24% 893g	6.55% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Toasted Commercially Prepared Whole-wheat Bread:

• Raw Broccoli has more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 11.3 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 5.3 times more Vitamin B1, 2.4 times more Vitamin B2, 9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Toasted 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 Toasted Commercially Prepared Whole-wheat Bread:

• Raw Broccoli has 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 2.8 times more Calcium, 13.7 times more Copper, 4.1 times more Iron, 4.7 times more Magnesium, 12.1 times more Manganese, 4.6 times more Phosphorus, 21 times more Selenium, 17.1 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 9 times more Energy, 11 times more Fat, 8.1 times more Saturated Fat, 14.5 times more Omega 6, 7.7 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fiber and 5.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.