Comparing Nutrients in 5 ounces Italian Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	7.83% 10g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	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	1.8% 1.3g	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	% 0.79g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	36% 145μg	38.3% 153μg	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	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	2.74% 0.41mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 149mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	61% 4.9mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	19.2% 135mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Italian Bread vs Boiled Broccoli:

• Italian Bread has 9.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 8.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 5 times more Vitamin E and 47 times more Vitamin K than Italian Bread.
• Both Italian Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Italian Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Italian Bread vs Boiled Broccoli:

• Italian Bread has 2.6 times more Calcium, 2 times more Copper, 5.1 times more Iron, 1.2 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 10.8 times more Selenium, 15.1 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Potassium and 2.4 times more Water than Italian Bread.

Comparison of macro-nutrients per 5 ounces:

• Italian Bread has 7.4 times more Energy, 6.7 times more Fat, 6.9 times more Saturated Fat, 23 times more Omega 6, 6.7 times more Carbohydrate, 3.4 times more Sugars, 1.3 times more Fructose and 4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fiber than Italian Bread.
• Both Italian Bread and Boiled and Drained Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Italian Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.