Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Frozen Chopped Broccoli

Weight per 500 calories

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread: 168g
• Frozen Chopped Broccoli: 1923g

Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 11.5 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Delicious White Sandwich Bread or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	70.7% 92g	130g per day for Men 19-50 years
Sugars	26% 19g	36% 26g	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	3.56% 2.6g	22% 16g	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	% 2.8g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.3% 9.23g	152% 57.7g	38g per day for Men 19-50 years
Protein	16% 9.06g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	192% 2.5mg	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	7.97% 32μg	322% 1288μg	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	1205% 1085mg	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	18% 2.7mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.9% 99mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	81% 0.73mg	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	11% 0.89mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	246% 5.65mg	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	16.8% 117mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	57.6% 864mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	7.78% 0.86mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	47.5% 1759g	3700g per day for Men 19-50 years

Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Udi's, Gluten Free, Soft & Delicious White Sandwich Bread or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 4.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.8 times more Vitamin B3, 15.7 times more Vitamin B6, 40.4 times more Vitamin B9 and 8.7 times more Vitamin E than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Vitamin B9

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Frozen Chopped Broccoli:

• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.9 times more Sodium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10.9 times more Calcium, 8.2 times more Copper, 17.5 times more Iron, 8.3 times more Magnesium, 7.7 times more Manganese, 8.2 times more Phosphorus, 22.7 times more Potassium, 2.9 times more Selenium, 10.8 times more Zinc and 31.1 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 2.4 times more Fat and 4 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.3 times more Omega 3, 1.4 times more Sugars, 6.2 times more Fructose, 6.3 times more Fiber and 6 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6