Comparing Nutrients in 1 pound Broccoli VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Energy	5.3% 154kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	185% 241g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26.5% 19g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	23% 12.8g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Rye 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	26% 0.34mg	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	117% 467μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	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	23.6% 3.54mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	21.3% 213mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	103% 0.93mg	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	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	178% 4.1mg	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	42.8% 299mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11% 405g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Toasted Rye Bread:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 446 times more Vitamin C, 2.1 times more Vitamin E and 78.2 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Toasted Rye Bread:

• Raw Broccoli has 1.7 times more Potassium and 2.9 times more Water than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.7 times more Calcium, 4.2 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 13.6 times more Selenium, 20.1 times more Sodium and 3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread contains 8.4 times more Energy, 9.7 times more Fat, 6 times more Saturated Fat, 16.6 times more Omega 6, 8 times more Carbohydrate, 2.5 times more Sugars, 2.5 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Toasted Rye Bread have similar amounts of Omega 3 per 1 lb.
• Both Raw Broccoli as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.