Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Frozen Broccoli Spears	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	4.54% 132kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	195% 253g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	22.2% 16g	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	7.2% 5.2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24.8% 14g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36.6% 0.48mg	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	107% 426μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	1% 0.91mg	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	41% 6.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	18.6% 186mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	68% 0.61mg	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	41% 3.27mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	134% 3.1mg	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	38.2% 268mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11% 411g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Bolillo Mexican Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Bolillo Mexican Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Bolillo Mexican Bread:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 1.7 times more Vitamin B6, 341.5 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 9.4 times more Vitamin B1, 3.8 times more Vitamin B2, 12.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Bolillo Mexican Bread:

• 1 pound of Frozen Broccoli Spears has 1.9 times more Potassium and 3.5 times more Water than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 3.8 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 20.4 times more Selenium, 29.8 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bolillo Mexican Bread contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 2.5 times more Omega 3 and 1.4 times more Fiber than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 11 times more Energy, 17.1 times more Fat, 26.9 times more Saturated Fat, 26.1 times more Omega 6, 10.4 times more Carbohydrate, 2.4 times more Sugars and 3.5 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6