Comparing Nutrients in 300 calories Sprouted Wheat Bread VS Broccoli

Weight per 300 calories

• Sprouted Wheat Bread: 160g
• Broccoli: 882g

Sprouted Wheat Bread has 5.5 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Broccoli	27%	8%	65%

Macro Nutrients

	Sprouted Wheat Bread	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	41.6% 54g	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	22.3% 8.46g	60.4% 23g	38g per day for Men 19-50 years
Protein	37.5% 21g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat 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	31% 0.37mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	0% 0μg	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% 0mg	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	3.6% 0.54mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.46% 1.76μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Wheat Bread	Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	48% 0.43mg	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	37.7% 3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	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	40% 281mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	87% 48μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	50.4% 756mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.2% 81g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 12.7 times more Vitamin E and 510.7 times more Vitamin K than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Wheat Bread vs Broccoli:

• Sprouted Wheat Bread has 2.2 times more Selenium and 2.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains more Calcium, 1.3 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 8.8 times more Potassium, 1.8 times more Zinc and 9.7 times more Water than Sprouted Wheat Bread.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, 3.6 times more Sugars and 2.7 times more Fiber than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Sprouted Wheat Bread as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.