Comparing Nutrients in 1 kilogram Dried Breadnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Breadnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	127% 3670kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	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	611% 794g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	392% 149g	87% 33g	38g per day for Men 19-50 years
Protein	154% 86.2g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	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	283% 1130μg	270% 1080μg	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	518% 466mg	721% 649mg	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	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	94% 940mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	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	575% 46mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	254% 1780mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.76% 65g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Breadnuts versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Breadnuts vs Boiled Broccoli:

• 1 kilogram of Dried Breadnuts has 3.8 times more Vitamin B3, 3.1 times more Vitamin B5 and 3.4 times more Vitamin B6 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 7 times more Vitamin A, 2.1 times more Vitamin B1 and 1.4 times more Vitamin C than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Boiled Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Breadnuts have insufficient amounts of Vitamin A
• Both Dried Breadnut Tree Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Breadnuts vs Boiled Broccoli:

• 1 kilogram of Dried Breadnuts has 2.4 times more Calcium, 40.2 times more Copper, 6.9 times more Iron, 5.5 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 6.9 times more Potassium, 1.3 times more Sodium and 4.2 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 13.7 times more Water than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Boiled Broccoli contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Breadnuts has 10.5 times more Energy, 1.7 times more Omega 3, 13.5 times more Omega 6, 11.1 times more Carbohydrate, 4.5 times more Fiber and 3.6 times more Protein than Boiled Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6