Comparing Nutrients in 500 calories Boiled Broccoli VS French Bread

Weight per 500 calories

• Boiled Broccoli: 1429g
• French Bread: 184g

French or Vienna Bread includes Sourdough have 7.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or French Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73.4% 95g	130g per day for Men 19-50 years
Sugars	27.4% 20g	11.7% 8.5g	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	14.6% 10.6g	1.3% 0.94g	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	% 7g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	60.7% 34g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	15% 0.2mg	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	386% 1543μg	56.5% 226μg	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	1030% 927mg	0% 0mg	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	138% 20.7mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Calcium	57% 571mg	9.56% 96mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	46% 1.06mg	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	137% 957mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	6.33% 215mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	1.64% 60.7g	3700g per day for Men 19-50 years

Boiled Broccoli VS French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or French Bread?

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

• 500 calories of Boiled Broccoli have more Vitamin A, 2.2 times more Vitamin B2, 10.5 times more Vitamin B5, 14.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 53.7 times more Vitamin E and 1566.5 times more Vitamin K than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and French Bread provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs French Bread:

• 500 calories of Boiled Broccoli have 6 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.6 times more Manganese, 5 times more Phosphorus, 19.5 times more Potassium, 3.4 times more Zinc and 21 times more Water than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 2.3 times more Selenium and 1.9 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of French Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 14.5 times more Omega 3, 2.3 times more Sugars, 11.3 times more Fructose, 11.7 times more Fiber and 1.7 times more Protein than French Bread.
• Both Boiled Broccoli and French Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of French Bread provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as French or Vienna Bread includes Sourdough provide inadequate amounts of Omega 6 in 500 calories.