Comparing Nutrients in 500 calories Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 156g
• Cooked Chopped Frozen Broccoli: 1786g

Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 11.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.5g	73.5% 96g	130g per day for Men 19-50 years
Sugars	18% 13g	36.2% 26.3g	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	10.6% 7.66g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	141% 53.6g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	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	NA	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	67.5% 0.61mg	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	15% 1.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	173% 4mg	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	8.26% 58mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	43.8% 1620g	3700g per day for Men 19-50 years

Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Cooked Chopped Frozen Broccoli:

• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled Chopped Frozen Broccoli have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Cooked Chopped Frozen Broccoli:

• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread have 4.2 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 15.7 times more Calcium, 10 times more Copper, 9.2 times more Iron, 13.5 times more Magnesium, 14.6 times more Manganese, 15.1 times more Phosphorus, 17.6 times more Potassium, 12.3 times more Zinc and 32.7 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread have 7.8 times more Fat, 1.2 times more Omega 3 and 10.9 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Sugars, 9.8 times more Fiber and 11.3 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread provide inadequate amounts of Protein
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6