Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Toasted Multi-grain Bread

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 10.3 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	63% 81.8g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	37% 14g	38g per day for Men 19-50 years
Protein	99% 55.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	38% 0.5mg	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	250% 1000μg	30.4% 122μg	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	796% 716mg	0.19% 0.17mg	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	157% 23.6mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	59% 589mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	59.2% 0.53mg	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	136% 11mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	166% 3.82mg	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	125% 875mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Toasted Multi-grain Bread:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 7.7 times more Vitamin B5, 4.7 times more Vitamin B6, 8.2 times more Vitamin B9, 4124.6 times more Vitamin C, 33.9 times more Vitamin E and 604.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Boiled Chopped Frozen Broccoli and Toasted Multi-grain Bread with Whole-grain have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Toasted Multi-grain Bread:

• Boiled Chopped Frozen Broccoli has 3.1 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 5.8 times more Potassium, 1.6 times more Zinc and 29.7 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5 times more Selenium and 3.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Toasted Multi-grain Bread with Whole-grain have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 1.9 times more Omega 3, 2.2 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Fat, 5.1 times more Saturated Fat and 13.6 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.