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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	41.8% 1211kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	19% 3.2g	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	173% 225g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	27% 19.5g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24.8% 14g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	22.3% 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	107% 426μg	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	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	41% 6.12mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	63.5% 0.57mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	75.5% 1.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	186% 103μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 411g	4.5% 166g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 6.1 times more Vitamin E and 32.7 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 6.6 times more Vitamin B1, 3 times more Vitamin B2, 8.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2.1 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 2.6 times more Calcium, 3.5 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 11.9 times more Selenium, 17.5 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3.6 times more Omega 3 and 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 9.2 times more Energy, 10.6 times more Fat, 15.6 times more Saturated Fat, 19.2 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Sugars and 2.7 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6