Comparing Nutrients in 5 ounces Seasoned Dry Bread Crumbs VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Energy	18.7% 543kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	7.83% 10g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	2.7% 1.97g	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	3.87% 2.8g	1.45% 1.05g	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	% 2.44g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	35.8% 20g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	22% 0.28mg	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	42% 169μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	102% 92mg	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	2.46% 0.37mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.3% 65.2μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25.8% 258mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	87% 6.97mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	12% 0.27mg	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	36% 251mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	63.7% 35μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	198% 2977mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.24% 9g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 15.3 times more Vitamin B1, 3.4 times more Vitamin B2, 11.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 24 times more Vitamin C, 5.6 times more Vitamin E and 3.1 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Boiled and Drained Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 4.6 times more Calcium, 4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 15.4 times more Selenium, 51.2 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 5 ounces:

• Seasoned Grated Dry Bread Crumbs have 10.9 times more Energy, 13.4 times more Fat, 17.6 times more Saturated Fat, 1.8 times more Omega 3, 40.9 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Sugars, 2.7 times more Fructose, 1.5 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.