Comparing Nutrients in 1 pound Multi-grain Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	41.4% 1202kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	40% 29g	9.2% 6.67g	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	15.3% 11g	NA	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	% 7.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	108% 60.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.27mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	85% 340μg	63.5% 254μg	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	0.5% 0.45mg	202% 182mg	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	11% 1.68mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	46.7% 467mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	17% 0.15mg	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	142% 11.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	44% 1mg	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	148% 1034mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.53% 168g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Multi-grain Bread versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• 1 pound of Multi-grain Bread has 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 8.8 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 401 times more Vitamin C, 3.6 times more Vitamin E and 62.9 times more Vitamin K than Multi-grain Bread.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multi-grain Bread vs Cooked Chopped Frozen Broccoli:

• 1 pound of Multi-grain Bread has 3.1 times more Calcium, 8.3 times more Copper, 4.1 times more Iron, 6 times more Magnesium, 9.1 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 47 times more Selenium, 34.6 times more Sodium and 6.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Water than Multi-grain Bread.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multi-grain Bread has 9.5 times more Energy, 35.3 times more Fat, 48.4 times more Saturated Fat, 4.9 times more Omega 3, 128.2 times more Omega 6, 8.1 times more Carbohydrate, 4.3 times more Sugars, 2.5 times more Fiber and 4.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6