Comparing Nutrients in 1 pound Canned Boston Brown Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Boston Brown Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	30.5% 885kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	25% 32.6g	130g per day for Men 19-50 years
Sugars	15% 11g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	56% 21.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	42% 23.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	69.8% 0.91mg	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	12.5% 50μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	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	9.68% 1.45mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	119% 9.53mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	38.3% 0.88mg	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	72.6% 508mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	191% 2862mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	5.8% 214g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Boston Brown Bread vs Boiled Broccoli:

• Canned Boston Brown Bread has 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Vitamin A, 4.5 times more Vitamin B1, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 56.4 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Canned Boston Brown Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Boston Brown Bread vs Boiled Broccoli:

• Canned Boston Brown Bread has 1.8 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 5.3 times more Manganese, 1.7 times more Phosphorus, 13.7 times more Selenium and 15.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Boiled and Drained Broccoli have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Boston Brown Bread has 5.6 times more Energy, 3.7 times more Fat, 10 times more Omega 6, 6 times more Carbohydrate, 1.7 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Omega 3 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.