Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Multi-grain Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	45% 1306kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	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	164% 214g	25% 32.6g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	97% 36.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	118% 66g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	92% 1.1mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.3% 503mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	154% 12.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	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	160% 1120mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.86% 143g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Multi-grain Bread vs Boiled Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B1, 7.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 649 times more Vitamin C, 3.6 times more Vitamin E and 94.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Toasted Multi-grain Bread with Whole-grain 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 Toasted Multi-grain Bread vs Boiled Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Calcium, 5 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 11.3 times more Manganese, 3.7 times more Phosphorus, 22.4 times more Selenium, 10.1 times more Sodium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled and Drained Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain has 8.2 times more Energy, 11.2 times more Fat, 12 times more Saturated Fat, 1.9 times more Omega 3, 35.5 times more Omega 6, 6.6 times more Carbohydrate, 5 times more Sugars, 3.6 times more Fructose, 2.5 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.