Comparing Nutrients in 1 pound Rye Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Rye Bread	Broccoli	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	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	169% 219g	23% 30g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	69% 38.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rye 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	164% 1.97mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	125% 499μg	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	2% 1.8mg	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	9.98% 1.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Broccoli	Recommended Dietary Allowance
Calcium	33% 331mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	81% 567mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.57% 169g	11% 405g	3700g per day for Men 19-50 years

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

• Rye Bread has 6.1 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6, 223 times more Vitamin C, 2.4 times more Vitamin E and 84.7 times more Vitamin K than Rye Bread.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rye Bread vs Broccoli:

• Rye Bread has 1.6 times more Calcium, 3.8 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 12.4 times more Selenium, 18.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Potassium and 2.4 times more Water than Rye Bread.

Comparison of macro-nutrients per 1 pound:

• Rye Bread has 7.6 times more Energy, 8.9 times more Fat, 5.5 times more Saturated Fat, 15.1 times more Omega 6, 7.3 times more Carbohydrate, 2.3 times more Sugars, 2.2 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Rye Bread and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.