Comparing Nutrients in 500 calories Boiled Broccoli VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Weight per 500 calories

• Boiled Broccoli: 1429g
• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 8.8 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 Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	61% 79.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	22% 16g	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	3.1% 2.25g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	21% 7.93g	38g per day for Men 19-50 years
Protein	60.7% 34g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	122% 1100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	11.2% 0.15mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	57% 571mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	13.3% 0.12mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	35.5% 0.82mg	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	17.8% 125mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	39% 586mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	8.53% 0.94mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	1.4% 52.4g	3700g per day for Men 19-50 years

Boiled Broccoli VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 500 calories of Boiled Broccoli have 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 19.6 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 500 calories for Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 500 calories of Boiled Broccoli have 5.9 times more Calcium, 7.3 times more Copper, 7.8 times more Iron, 6 times more Magnesium, 3.4 times more Manganese, 7.7 times more Phosphorus, 21 times more Potassium, 6.8 times more Zinc and 24.3 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.4 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 1.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 4.7 times more Fructose, 5.9 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 500 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 2.6 times more Fat and 3.5 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6