Comparing Nutrients in 300 calories Rye Bread VS Broccoli

Weight per 300 calories

• Rye Bread: 116g
• Broccoli: 882g

Rye Bread has 7.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Rye Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Rye Bread	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	45% 58.6g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	119% 1.54mg	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	32% 127μg	139% 556μg	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	0.51% 0.46mg	875% 787mg	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	2.55% 0.38mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Broccoli	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	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% 3.28mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	80.6% 1.85mg	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	20.7% 145mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Bread vs Broccoli:

• Raw Broccoli contains more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 9.9 times more Vitamin B5, 17.8 times more Vitamin B6, 4.4 times more Vitamin B9, 1698.7 times more Vitamin C, 18 times more Vitamin E and 645 times more Vitamin K than Rye Bread.
• Both Rye Bread and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rye Bread vs Broccoli:

• Rye Bread has 1.6 times more Selenium and 2.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.9 times more Calcium, 2 times more Copper, 2 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 14.5 times more Potassium, 2.7 times more Zinc and 18.2 times more Water than Rye Bread.

Comparison of macro-nutrients per 300 calories:

• Rye Bread has 2 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Saturated Fat, 8 times more Omega 3, 3.4 times more Sugars, 3.4 times more Fiber and 2.5 times more Protein than Rye Bread.
• Both Rye Bread and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Rye Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.