Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Whole Wheat French Bread

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Whole Wheat French Bread: 209g

Whole Wheat French or Vienna Bread has 9.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is above average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Whole Wheat French Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0% 0g	32g per day for Men 19-50 years
Omega 3	126% 2g	4.58% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	6.66% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	79% 103g	130g per day for Men 19-50 years
Sugars	36% 26g	0% 0g	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	22% 16g	NA	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	23% 8.8g	38g per day for Men 19-50 years
Protein	96% 54g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	111% 1000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	25.7% 0.33mg	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	322% 1288μg	50.2% 201μg	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	1205% 1085mg	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	156% 23.5mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.22% 1.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	108% 1077mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	43.7% 0.39mg	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	195% 15.6mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	NA	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% 962mg	47.5% 333mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	119% 65.7μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	52.3% 785mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	2.25% 83.3g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Whole Wheat French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Whole Wheat French Bread?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Whole Wheat French Bread:

• 500 calories of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B2, 7.5 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 37.4 times more Vitamin E and 1065 times more Vitamin K than Whole Wheat French Bread.
• Both Frozen Chopped Broccoli and Whole Wheat French Bread provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Whole Wheat French Bread:

• 500 calories of Frozen Chopped Broccoli have 12.3 times more Calcium, 1.9 times more Copper, 9.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 12 times more Potassium, 3.8 times more Zinc and 21.1 times more Water than Whole Wheat French Bread.
• While 500 kcal of Whole Wheat French or Vienna Bread contain 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Whole Wheat French Bread contain similar levels of Selenium per 500 calories.
• 500 calories of Whole Wheat French Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 27.6 times more Omega 3, more Sugars, 6.6 times more Fiber and 3.1 times more Protein than Whole Wheat French Bread.
• Both Frozen Chopped Broccoli and Whole Wheat French Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Whole Wheat French Bread provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Whole Wheat French or Vienna Bread provide inadequate amounts of Omega 6 in 500 calories.