Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	4.38% 127kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	38% 6.46g	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	172% 224g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	35.5% 25.7g	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	NA	15.2% 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	% 7.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	30.4% 0.39mg	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	126% 503μg	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% 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	40% 6mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	15% 150mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11% 411g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs) per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 440.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 9.7 times more Vitamin B1, 3 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 4.4 times more Calcium, 3 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 31.4 times more Selenium, 44.5 times more Sodium and 2.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Potassium 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 Bread, white, commercially prepared (includes soft bread crumbs) contains 9.5 times more Energy, 27.8 times more Fat, 38.8 times more Saturated Fat, 4 times more Omega 3, 109.6 times more Omega 6, 9.2 times more Carbohydrate, 3.9 times more Sugars and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6