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

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Toasted Multi-grain Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	45% 1306kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	11% 14g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	97% 36.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	118% 66g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	50.3% 503mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	37.8% 0.34mg	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	154% 12.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	3.86% 143g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Toasted Multi-grain Bread has 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 370 times more Vitamin C, 6.3 times more Vitamin E and 170.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Multi-grain Bread vs Cooked Broccoli Raab:

• 1 pound of Toasted Multi-grain Bread has 4.1 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium, 5.8 times more Manganese, 3 times more Phosphorus, 27.5 times more Selenium, 7.4 times more Sodium and 3.4 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.4 times more Potassium and 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Cooked Broccoli Raab contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Multi-grain Bread has 11.5 times more Energy, 8.8 times more Fat, 10.7 times more Saturated Fat, 58.5 times more Omega 6, 15.1 times more Carbohydrate, 11.2 times more Sugars, 11.1 times more Fructose, 2.9 times more Fiber and 3.8 times more Protein than Cooked Broccoli Raab.
• Both Toasted Multi-grain Bread and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6