Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	12.6% 4.05g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	190% 247g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	22% 0.29mg	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	76% 304μg	108% 431μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	0% 0mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	69.6% 0.63mg	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	46% 3.67mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	83% 1.9mg	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	32.4% 227mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	114% 1706mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bread, white, commercially prepared, toasted, low sodium no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 pound of Frozen Chopped Broccoli has 2.1 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt contains 7.8 times more Vitamin B1, 3.5 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bread, white, commercially prepared, toasted, low sodium no salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 pound of Frozen Chopped Broccoli has 1.6 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt contains 2.1 times more Calcium, 3.6 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 15.7 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 2.7 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt contains 11.3 times more Energy, 13.8 times more Fat, 20.3 times more Saturated Fat, 25.1 times more Omega 6, 11.4 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6