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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	5.3% 154kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	141% 184g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	143% 54.4g	38g per day for Men 19-50 years
Protein	23% 12.8g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	21.3% 213mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 405g	5.64% 209g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6, 223 times more Vitamin C, 2.8 times more Vitamin E and 169.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Rye Reduced-calorie Bread have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Broccoli has 3.2 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.6 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 2.2 times more Manganese, 11.2 times more Selenium, 15.5 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Rye Reduced-calorie Bread have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.5 times more Omega 3 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 6 times more Energy, 7.8 times more Fat, 3.2 times more Saturated Fat, 14.5 times more Omega 6, 6.1 times more Carbohydrate, 1.3 times more Sugars, 4.6 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.