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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Broccoli	Recommended Dietary Allowance
Energy	37.5% 1089kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	23% 30g	130g per day for Men 19-50 years
Sugars	21% 15g	10.6% 7.7g	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	4.94% 3.6g	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	61% 23g	31% 11.8g	38g per day for Men 19-50 years
Protein	31% 17.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Broccoli	Recommended Dietary Allowance
Calcium	72% 721mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	24.7% 0.22mg	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	180% 14.4mg	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	17% 1.86mg	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 Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 7.2 times more Vitamin B1, 4.3 times more Vitamin B2 and 5.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin B6 and 4.2 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 Broccoli:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.4 times more Calcium, 1.8 times more Copper, 4.3 times more Iron and 13.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Magnesium, 4.8 times more Potassium, 6.3 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 Raw 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 7.1 times more Energy, 12.1 times more Fat, 8.6 times more Saturated Fat, 10.1 times more Omega 6, 6.9 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Broccoli have similar amounts of Fructose per 1 lb.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.