Comparing Nutrients in 1 pound Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	43% 1243kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	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	166% 216g	11% 14g	130g per day for Men 19-50 years
Sugars	36% 26g	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	14.6% 10.6g	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	% 7.53g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	47.7% 18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	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	155% 1.86mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	56.7% 567mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	204% 16.3mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	83.6% 585mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	4.32% 160g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Cooked Broccoli Raab per 1 lb

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

• 1 pound of Bread has 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2 times more Vitamin B6, 185 times more Vitamin C, 13.3 times more Vitamin E and 52.2 times more Vitamin K than Wheat Bread.
• Both Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Wheat 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 Bread vs Cooked Broccoli Raab:

• 1 pound of Bread has 2 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 22.2 times more Selenium, 8.4 times more Sodium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.4 times more Potassium and 2.6 times more Water than Wheat Bread.
• Both Bread and Cooked Broccoli Raab contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread has 11 times more Energy, 8.7 times more Fat, 7.8 times more Saturated Fat, 46.7 times more Omega 6, 15.2 times more Carbohydrate, 9.2 times more Sugars, 9.7 times more Fructose, 1.4 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• Both Bread and Cooked Broccoli Raab offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6