Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	19% 3.22g	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	141% 184g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	143% 54.4g	38g per day for Men 19-50 years
Protein	25% 14g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Rye Reduced-calorie 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	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27% 0.35mg	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	34% 136μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	2% 1.8mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	23% 231mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	67% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	89.3% 2.05mg	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	35.6% 249mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 411g	5.64% 209g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Rye Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Rye Reduced-calorie Bread:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 6.7 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Rye Reduced-calorie Bread:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 1 lb of Rye Reduced-calorie Bread contains 1.5 times more Calcium, 3.1 times more Copper, 5.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 14.7 times more Selenium, 21.4 times more Sodium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Rye Reduced-calorie Bread contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rye Reduced-calorie Bread contains 7.3 times more Energy, 26.4 times more Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Rye Reduced-calorie Bread offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6