Comparing Nutrients in 300 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Broccoli

Weight per 300 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 97g
• Broccoli: 882g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 9.1 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 - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	45% 58.6g	130g per day for Men 19-50 years
Sugars	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	60.4% 23g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	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	6.72% 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	NA	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	9.22% 0.74mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	10.7% 74.8mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Broccoli:

• Raw Broccoli contains 3.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 17.7 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 300 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Broccoli:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 7.1 times more Calcium, 6 times more Copper, 8.7 times more Iron, 6.2 times more Magnesium, 3.8 times more Manganese, 7.8 times more Phosphorus, 23.3 times more Potassium, 6.4 times more Zinc and 25.1 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 300 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 2.8 times more Fat, 1.5 times more Omega 3 and 3.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Saturated Fat, 1.6 times more Sugars, 4.4 times more Fructose, 4.8 times more Fiber and 3.5 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.