Comparing Nutrients in 1 pound Boiled Broccoli VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Boiled Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	195% 253g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	22.2% 16g	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	7.2% 5.2g	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	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	36.6% 0.48mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	1% 0.91mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	18% 181mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	68% 0.61mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	134% 3.1mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11% 405g	3.2% 118g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.9 times more Vitamin B6, 324.5 times more Vitamin C, more Vitamin E and 12.9 times more Vitamin K than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 10.8 times more Vitamin B1, 3.5 times more Vitamin B2, 10.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Bollilo Mexican Roll Bread have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Bolillo Mexican Bread:

• Boiled and Drained Broccoli has 2.2 times more Potassium and 3.4 times more Water than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 2.2 times more Copper, 5.8 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 24.3 times more Selenium, 12.3 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Bollilo Mexican Roll Bread have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 and 1.5 times more Fiber than Bollilo Mexican Roll Bread.
• While Bollilo Mexican Roll Bread contains 9.1 times more Energy, 14.1 times more Fat, 17.7 times more Saturated Fat, 18.9 times more Omega 6, 7.8 times more Carbohydrate, 2.6 times more Sugars, 1.6 times more Fructose and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Bollilo Mexican Roll Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.