Comparing Nutrients in 1 pound Protein Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Protein Bread	20%	8%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Protein Bread	Broccoli	Recommended Dietary Allowance
Energy	38.3% 1111kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	23% 30g	130g per day for Men 19-50 years
Sugars	9% 6.53g	10.6% 7.7g	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	NA	4.25% 3.1g	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	98% 55g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Protein Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	61% 0.79mg	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	132% 526μg	71.4% 286μg	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	450% 405mg	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% 1.63mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Bread	Broccoli	Recommended Dietary Allowance
Calcium	56.2% 562mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	24.7% 0.22mg	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	235% 19mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	290% 6.68mg	41.4% 0.95mg	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	120% 839mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	122% 1833mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.9% 181g	11% 405g	3700g per day for Men 19-50 years

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

• Protein Bread has 5.1 times more Vitamin B1, 3.4 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 78.2 times more Vitamin K than Protein Bread.
• Both Protein Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Protein Bread vs Broccoli:

• Protein Bread has 2.6 times more Calcium, 8.5 times more Copper, 5.7 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 2.8 times more Phosphorus, 13.2 times more Selenium, 12.2 times more Sodium and 4.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Water than Protein Bread.
• Both Protein Bread and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Protein Bread has 7.2 times more Energy, 5.9 times more Fat, 2.9 times more Saturated Fat, 19.4 times more Omega 6, 6.6 times more Carbohydrate and 4.3 times more Protein than Raw Broccoli.
• Both Protein Bread and Raw Broccoli have similar amounts of Omega 3, Sugars and Fiber per 1 lb.
• Both Protein Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.