Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Multi-grain Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	44.5% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	151% 197g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	40% 29g	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	15.3% 11g	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	% 7.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	25% 14g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	92% 1.2mg	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	85% 340μg	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	202% 182mg	0.5% 0.45mg	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	40% 6mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Multi-grain Bread	Recommended Dietary Allowance
Calcium	15% 150mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	142% 1.28mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	399% 9.2mg	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	148% 1034mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	11% 411g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Multi-grain Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Multi-grain Bread:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 401 times more Vitamin C, 3.6 times more Vitamin E and 62.9 times more Vitamin K than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 5.1 times more Vitamin B1, 1.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Multi-grain Bread provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Multi-grain Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Multi-grain Bread:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Water than Multi-grain Bread.
• While 1 lb of Multi-grain Bread contains 3.1 times more Calcium, 8.3 times more Copper, 4.1 times more Iron, 6 times more Magnesium, 9.1 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 47 times more Selenium, 34.6 times more Sodium and 6.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Multi-grain Bread contains 9.5 times more Energy, 35.3 times more Fat, 48.4 times more Saturated Fat, 4.9 times more Omega 3, 128.2 times more Omega 6, 8.1 times more Carbohydrate, 4.3 times more Sugars, 2.5 times more Fiber and 4.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6