Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	178% 232g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	70.7% 51.3g	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	NA	9.63% 7g	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	NA	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	25% 14g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	33% 0.43mg	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	63.5% 254μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	15% 150mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26.7% 0.24mg	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	34.6% 2.77mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	86.6% 2mg	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	31.8% 222mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 411g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 2.5 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin E per one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Potassium and 2.7 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 1.8 times more Calcium, 1.6 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 15.7 times more Selenium, 46.8 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Iron per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 10.6 times more Energy, 66.8 times more Fat, 12.4 times more Omega 3, 109.8 times more Omega 6, 9.6 times more Carbohydrate, 7.7 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6