Comparing Nutrients in 1 pound Boiled Broccoli VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Boiled Broccoli	White Wheat Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	23.5% 4g	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	153% 199g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	31.3% 22.7g	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	4.63% 3.36g	17% 12.2g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	110% 41.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Wheat 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	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	126% 20.2mg	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	28% 0.36mg	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	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Wheat Bread	Recommended Dietary Allowance
Calcium	18% 181mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	75% 0.68mg	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	277% 22mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	125% 2.88mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11% 405g	4.85% 180g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C, 3.8 times more Vitamin E and 18.3 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 8.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 8.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and White Wheat Bread have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs White Wheat Bread:

• Boiled and Drained Broccoli has 2.3 times more Potassium and 2.3 times more Water than White Wheat Bread.
• While White Wheat Bread contains 17.1 times more Calcium, 2.4 times more Copper, 7.3 times more Iron, 3.3 times more Manganese, 1.5 times more Phosphorus, 10.1 times more Selenium, 11.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and White Wheat Bread have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 than White Wheat Bread.
• While White Wheat Bread contains 6.8 times more Energy, 5.2 times more Fat, 8 times more Saturated Fat, 17.2 times more Omega 6, 6.1 times more Carbohydrate, 3.6 times more Sugars, 3.6 times more Fructose, 2.8 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.