Comparing Nutrients in 1 pound Wheat Reduced-calorie Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wheat Reduced-calorie Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	34% 984kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	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	148% 193g	11% 14g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	10% 7.35g	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	% 4.3g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	132% 50.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	108% 60.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	132% 1.6mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	103% 413μg	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	7.26% 1.1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	74% 739mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	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	165% 13mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	239% 5.5mg	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	97% 676mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	4.85% 180g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Cooked Broccoli Raab:

• 1 pound of Wheat Reduced-calorie Bread has 2.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 3.7 times more Vitamin B6, 370 times more Vitamin C, 10.5 times more Vitamin E and 1280 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Wheat Reduced-calorie Bread as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Reduced-calorie Bread vs Cooked Broccoli Raab:

• 1 pound of Wheat Reduced-calorie Bread has 1.4 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 23.4 times more Selenium, 5.9 times more Sodium and 2.5 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Reduced-calorie Bread has 8.7 times more Energy, 5.6 times more Fat, 9.4 times more Saturated Fat, 35.5 times more Omega 6, 13.6 times more Carbohydrate, 6 times more Sugars, 6.8 times more Fructose, 4 times more Fiber and 3.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Omega 3 than Wheat Reduced-calorie Bread.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6