Comparing Nutrients in 1 pound Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	37.5% 1089kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	25% 32.6g	130g per day for Men 19-50 years
Sugars	21% 15g	8.7% 6.3g	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	4.94% 3.6g	4.63% 3.36g	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	% 4.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	61% 23g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	69.8% 0.91mg	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	17% 68μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72% 721mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	180% 14.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	38.3% 0.88mg	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	35.6% 249mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	5.38% 199g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 8.1 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 1 pound for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4 times more Calcium, 1.4 times more Copper, 4.7 times more Iron and 10.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Magnesium, 4.4 times more Potassium, 4 times more Selenium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Boiled and Drained Broccoli have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.9 times more Energy, 10.9 times more Fat, 12.4 times more Saturated Fat, 9.7 times more Omega 6, 6.4 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Boiled and Drained Broccoli have similar amounts of Fructose per 1 lb.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.