Comparing Nutrients in 1 pound Boiled Broccoli VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	42.5% 1234kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	181% 235g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	29% 21g	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	4.63% 3.36g	3.2% 2.3g	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	% 2.22g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	37.3% 0.49mg	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	122% 490μg	139% 558μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Calcium	18% 181mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	76.6% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	114% 2.6mg	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	43.4% 304mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	182% 2731mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11% 405g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS French Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 6.9 times more Vitamin E and 201.6 times more Vitamin K than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 11.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and French Bread provide similar amounts of Vitamin B9 per one pound.
• 1 pound of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs French Bread:

• 1 pound of Boiled Broccoli has 2.5 times more Potassium and 2.7 times more Water than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 1.3 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 17.9 times more Selenium, 14.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.9 times more Omega 3 and 1.5 times more Fiber than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 7.8 times more Energy, 5.9 times more Fat, 15.5 times more Omega 6, 7.2 times more Carbohydrate, 3.3 times more Sugars and 4.5 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6