Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Garlic bread, frozen	Boiled Broccoli	Recommended Dietary Allowance
Energy	121% 3500kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	51% 37g	19% 14g	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	8.55% 6.2g	10.2% 7.4g	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	% 4.2g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	149% 83.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	154% 2mg	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	465% 1860μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	381% 30.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	84.3% 1.94mg	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	124% 870mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Boiled Broccoli:

• Garlic bread, frozen has 7.3 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.9 times more Vitamin A, 2.4 times more Vitamin B6, 324.5 times more Vitamin C and 4.8 times more Vitamin K than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Boiled Broccoli:

• Garlic bread, frozen has 1.8 times more Copper, 4.6 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 10.4 times more Selenium, 13.3 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 2.8 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Garlic bread, frozen has 10 times more Energy, 40.5 times more Fat, 66.8 times more Saturated Fat, 105.5 times more Omega 6, 5.8 times more Carbohydrate, 2.7 times more Sugars and 3.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Omega 3 and 1.3 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Broccoli have similar amounts of Fructose per 1 kg.
• Both Garlic bread, frozen as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.