Comparing Nutrients in 1 pound Broccoli VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	5.3% 154kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	197% 256g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26.4% 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	80% 30.4g	38g per day for Men 19-50 years
Protein	23% 12.8g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	68.7% 0.89mg	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	76% 304μg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	21.3% 213mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	140% 1.26mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	408% 9.38mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	11% 405g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Bread, whole-wheat, prepared from recipe, toasted:

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C and 9.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 3.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Broccoli as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Bread, whole-wheat, prepared from recipe, toasted:

• Raw Broccoli has 1.3 times more Calcium and 3.4 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 5.7 times more Copper, 4.7 times more Iron, 4.2 times more Magnesium, 9.8 times more Manganese, 3.1 times more Phosphorus, 17 times more Selenium, 11.5 times more Sodium and 4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, whole-wheat, prepared from recipe, toasted contains 9 times more Energy, 15.9 times more Fat, 7.7 times more Saturated Fat, 5.5 times more Omega 3, 58.8 times more Omega 6, 8.5 times more Carbohydrate, 2.5 times more Sugars, 2.6 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.