Comparing Nutrients in 1 pound French Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	French Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	42.5% 1234kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	25% 32.6g	130g per day for Men 19-50 years
Sugars	29% 21g	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	3.2% 2.3g	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	% 1.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	39.4% 15g	38g per day for Men 19-50 years
Protein	87% 48.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	French Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	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	139% 558μg	122% 490μg	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	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	6.35% 0.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	76.6% 0.69mg	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	222% 17.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	68% 476mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	182% 2731mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.05% 150g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of French Bread vs Boiled Broccoli:

• French or Vienna Bread includes Sourdough have 11.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 6.9 times more Vitamin E and 201.6 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both French or Vienna Bread includes Sourdough 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 French Bread vs Boiled Broccoli:

• French or Vienna Bread includes Sourdough have 1.3 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 17.9 times more Selenium, 14.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Potassium and 2.7 times more Water than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 1 pound:

• French or Vienna Bread includes Sourdough have 7.8 times more Energy, 5.9 times more Fat, 6.7 times more Saturated Fat, 15.5 times more Omega 6, 7.2 times more Carbohydrate, 3.3 times more Sugars and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3, 1.5 times more Fructose and 1.5 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.