Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Broccoli	27%	8%	65%

Macro Nutrients

	Commercial Whole-wheat Bread	Broccoli	Recommended Dietary Allowance
Energy	39.4% 1143kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	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	149% 194g	23% 30g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	14% 10g	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	% 4.85g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.45g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	101% 56.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	149% 1.8mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	47.6% 191μg	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	0% 0mg	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	80.4% 12mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	24.7% 0.22mg	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	140% 11.2mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	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	137% 962mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	4.8% 177g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial Whole-wheat Bread vs Broccoli:

• Commercially Prepared Whole-wheat Bread has 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and 13 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Whole-wheat Bread vs Broccoli:

• Commercially Prepared Whole-wheat Bread has 3.4 times more Calcium, 4.6 times more Copper, 3.4 times more Iron, 3.6 times more Magnesium, 10.4 times more Manganese, 3.2 times more Phosphorus, 10.3 times more Selenium, 13.8 times more Sodium and 4.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercially Prepared Whole-wheat Bread has 7.4 times more Energy, 9.5 times more Fat, 6.3 times more Saturated Fat, 2.2 times more Omega 3, 29.5 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Sugars, 3.3 times more Fructose, 2.3 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.