Comparing Nutrients in 5 ounces Whole Wheat French Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Whole Wheat French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.7% 339kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.25g	38g per day for Men 19-50 years
Protein	21% 12g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	14% 0.18mg	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	34% 136μg	20% 79.4μg	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	0% 0mg	63% 57mg	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	2.83% 0.43mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	5.35% 0.048mg	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	13.3% 1.06mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	32% 225mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.53% 56.4g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Wheat French Bread versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Wheat French Bread vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Whole Wheat French Bread have 9.5 times more Vitamin B1, 3.1 times more Vitamin B2, 8.5 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin C, 4.4 times more Vitamin E and 125.9 times more Vitamin K than Whole Wheat French or Vienna Bread.
• 5 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole Wheat French or Vienna Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat French Bread vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Whole Wheat French Bread have 1.3 times more Calcium, 5.5 times more Copper, 1.2 times more Iron, 4 times more Magnesium, 3.2 times more Phosphorus, 44.9 times more Selenium, 34.1 times more Sodium and 4.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.3 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat French Bread have 8.5 times more Energy, 41.6 times more Omega 6, 9.2 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6