Comparing Nutrients in 500 calories Bread VS Broccoli

Weight per 500 calories

• Bread: 183g
• Broccoli: 1471g

Bread has 8.1 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 500 calories - Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Bread	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.52% 8.27g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.8g	75% 98g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	34.5% 25g	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	5.86% 4.25g	13.8% 10g	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	% 3.03g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	19.2% 7.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	198% 2.57mg	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	38.8% 155μg	232% 926μg	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	0.41% 0.36mg	1458% 1312mg	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	2.3% 0.35mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.45% 8.94μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Broccoli	Recommended Dietary Allowance
Calcium	23% 228mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	80% 0.72mg	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	82% 6.57mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	134% 3.1mg	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	33.6% 235mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.57% 257mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	57.5% 863mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	1.74% 64.3g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 5.6 times more Vitamin B5, 12.7 times more Vitamin B6, 6 times more Vitamin B9, 3594.2 times more Vitamin C, 33.1 times more Vitamin E and 167.1 times more Vitamin K than Wheat Bread.
• Both Wheat Bread and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bread vs Broccoli:

• Wheat Bread has 1.4 times more Selenium and 1.8 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 18.1 times more Potassium, 3.2 times more Zinc and 20.4 times more Water than Wheat Bread.

Comparison of macro-nutrients per 500 calories:

• Wheat Bread has 1.5 times more Fat and 3.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Saturated Fat, 3.2 times more Omega 3, 2.4 times more Sugars, 2.4 times more Fructose, 5.2 times more Fiber and 2.1 times more Protein than Wheat Bread.
• Both Wheat Bread and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Wheat Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.