Comparing Nutrients in 1 pound White Wheat Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	White Wheat Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	37.2% 1080kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	153% 199g	11% 14g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	17% 12.2g	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	% 6.8g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	110% 41.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	86.3% 48.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	193% 2.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	144% 576μg	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% 0mg	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	11.5% 1.72mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	310% 3103mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	277% 22mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	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	66.7% 467mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	145% 2168mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	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: White Wheat Bread VS Cooked Broccoli Raab per 1 lb

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

• 1 pound of White Wheat Bread has 3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, 6.7 times more Vitamin E and 33.2 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both White 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 White Wheat Bread vs Cooked Broccoli Raab:

• 1 pound of White Wheat Bread has 5.8 times more Calcium, 2 times more Copper, 3.9 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 12.4 times more Selenium, 8.5 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.7 times more Potassium and 2.3 times more Water than White Wheat Bread.
• Both White Wheat Bread and Cooked Broccoli Raab contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Wheat Bread has 9.5 times more Energy, 4.1 times more Fat, 28.4 times more Omega 6, 14.1 times more Carbohydrate, 8.1 times more Sugars, 11.3 times more Fructose, 3.3 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.4 times more Omega 3 than White Wheat Bread.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6