Comparing Nutrients in 1 pound Toasted Protein Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toasted Protein Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	42.2% 1225kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	28% 4.74g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	9.94% 13g	130g per day for Men 19-50 years
Sugars	9% 6.53g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	107% 60g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.76mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	59.7% 0.78mg	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	112% 449μg	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	61.7% 617mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	21% 0.19mg	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	259% 20.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	78% 1.8mg	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	122% 857mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	299% 164μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	134% 2014mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.17% 154g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Protein Bread VS Broccoli Raab per 1 lb

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

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

• 1 pound of Toasted Protein Bread has 2 times more Vitamin B1, 3 times more Vitamin B2 and 3.5 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 172.3 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Toasted Protein Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Protein Bread with Gluten as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Protein Bread vs Broccoli Raab:

• 1 pound of Toasted Protein Bread has 1.3 times more Calcium, 4.9 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 36.2 times more Selenium, 13.5 times more Sodium and 1.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.7 times more Water than Toasted Protein Bread with Gluten.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Protein Bread has 12.3 times more Energy, 4.9 times more Fat, 36 times more Omega 6, 16.9 times more Carbohydrate, 1.2 times more Fiber and 4.2 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.9 times more Omega 3 than Toasted Protein Bread with Gluten.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6