Comparing Nutrients in 300 calories Toasted French or Vienna Bread VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Toasted French or Vienna Bread: 94g
• Cooked Chopped Frozen Broccoli: 1071g

Toasted French or Vienna Bread has 11.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Toasted French or Vienna Bread or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toasted French or Vienna Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	4.66% 3.38g	21.7% 15.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.67% 2.9g	84.6% 32g	38g per day for Men 19-50 years
Protein	22% 12.2g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.8% 0.35mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.94% 0.09mg	107% 1.4mg	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	33% 132μg	150% 600μg	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	0.21% 0.19mg	477% 430mg	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	1.2% 0.18mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.42% 44.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	40.5% 0.36mg	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	45.5% 3.64mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	104% 2.4mg	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	17% 118mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	45% 677mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	8.98% 0.99mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	26.3% 972g	3700g per day for Men 19-50 years

Toasted French Or Vienna Bread VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted French or Vienna Bread or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Toasted French or Vienna Bread vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.1 times more Vitamin B5, 15.4 times more Vitamin B6, 4.6 times more Vitamin B9, 2284.3 times more Vitamin C, 79.2 times more Vitamin E and 2007.4 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Toasted French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toasted French or Vienna Sourdough Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted French or Vienna Bread vs Cooked Chopped Frozen Broccoli:

• 300 calories of Toasted French or Vienna Bread have 3.7 times more Selenium and 5.7 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 8 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 4.4 times more Phosphorus, 11.6 times more Potassium, 3 times more Zinc and 50.1 times more Water than Toasted French or Vienna Sourdough Bread.
• 300 calories of Toasted French or Vienna Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 9.6 times more Omega 3, 4.7 times more Sugars, 11 times more Fiber and 2.7 times more Protein than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Toasted French or Vienna Bread provide inadequate amounts of Omega 3
• Both Toasted French or Vienna Sourdough Bread as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.