Comparing Nutrients in 1 pound White Gluten-Free Bread made with tapioca starch and brown rice flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46.6% 1352kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	70.7% 51.3g	8.45% 6.12g	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	9.63% 7g	5.2% 3.76g	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	% 7.53g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	45.4% 0.59mg	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	21.5% 86μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	19% 0.17mg	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	30% 2.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	58% 1.33mg	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	45.4% 318mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	4.13% 153g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

• 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour has 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3 and 1.3 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 pound for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Frozen Chopped Broccoli:

• 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour has 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Selenium and 21.5 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Iron, 2 times more Potassium and 2.7 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Frozen Chopped Broccoli contain similar levels of Calcium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour has 11.5 times more Energy, 27.7 times more Fat, 5 times more Omega 3, 46 times more Omega 6, 10.7 times more Carbohydrate, 8.4 times more Sugars, 1.9 times more Fructose, 1.8 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6