Comparing Nutrients in 1 pound Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	5.3% 154kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	239% 311g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	36% 26g	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	4.25% 3.1g	12.4% 9g	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	% 2.22g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	59.7% 0.78mg	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	71.4% 286μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	13.6% 12.2mg	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	23.6% 3.54mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	21.3% 213mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	123% 1.1mg	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	41.4% 3.3mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	194% 4.46mg	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	42.8% 299mg	115% 803mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	635% 9525mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 3.1 times more Vitamin A, 33 times more Vitamin C, 3 times more Vitamin E and 2.2 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 13.5 times more Vitamin B1, 3.5 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 1.4 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.9 times more Calcium, 5 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 9.9 times more Selenium, 63.6 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Seasoned Grated Dry Bread Crumbs contain 11.3 times more Energy, 14.8 times more Fat, 12.2 times more Saturated Fat, 3.4 times more Omega 3, 42.5 times more Omega 6, 10.3 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fructose, 1.9 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.