Comparing Nutrients in 1 pound Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	5.3% 154kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	172% 224g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30.4% 0.39mg	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	126% 503μg	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	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	23.6% 3.54mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	21.3% 213mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11% 405g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Broccoli has more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 508 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 7.5 times more Vitamin B1, 2.1 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Broccoli has 2.5 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 3.1 times more Calcium, 2.1 times more Copper, 4.9 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus, 8.8 times more Selenium, 14.8 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 7.8 times more Energy, 9 times more Fat, 6.1 times more Saturated Fat, 2.6 times more Omega 3, 29.1 times more Omega 6, 7.4 times more Carbohydrate, 3.3 times more Sugars, 3.6 times more Fructose and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.