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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	White Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	32.4% 939kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	155% 201g	9.94% 13g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	116% 44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	155% 1.86mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	108% 431μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	5.75% 0.86mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	42.6% 426mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	181% 14.5mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	78.4% 549mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	5.26% 195g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of White Reduced-calorie Bread has 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.1 times more Vitamin B6, 40.4 times more Vitamin C, 8.5 times more Vitamin E and 373.3 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of White Reduced-calorie Bread has 7.9 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 21.7 times more Selenium, 14.5 times more Sodium and 1.7 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.6 times more Potassium and 2.2 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Broccoli Raab contain similar levels of Calcium, Magnesium and Manganese per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Reduced-calorie Bread has 9.4 times more Energy, 5.1 times more Fat, 18.3 times more Omega 6, 15.5 times more Carbohydrate, 12.5 times more Sugars, 3.6 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 6.8 times more Omega 3 than White Reduced-calorie Bread.
• 1 pound of White Reduced-calorie Bread provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6