Comparing Nutrients in 1 pound Boiled Broccoli VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Breadnuts	11%	4%	85%

Macro Nutrients

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	11% 1.84g	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	161% 210g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Vitamin A	39% 349μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Calcium	18% 181mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	11% 405g	5.5% 204g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Breadnuts per 1 lb

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

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

• 1 pound of Boiled Broccoli has 6.4 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Breadnuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Breadnuts:

• 1 pound of Boiled Broccoli has 1.3 times more Sodium and 2 times more Water than Breadnuts.
• While 1 lb of Raw Breadnut Tree Seeds contains 2.5 times more Calcium, 23.7 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4 times more Potassium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts contain similar levels of Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Breadnut Tree Seeds contains 6.2 times more Energy, 8 times more Omega 6, 6.4 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6