Comparing Nutrients in 5 ounces Multi-grain Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	13% 376kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	12.5% 9.06g	0.74% 0.54g	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	4.8% 3.47g	0.33% 0.24g	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	% 2.4g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	10% 3.83g	38g per day for Men 19-50 years
Protein	34% 19g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	18.6% 0.24mg	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	26.6% 106μg	29.4% 118μg	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	0.16% 0.14mg	32% 28.6mg	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	3.5% 0.52mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.6% 146mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	6.6% 0.06mg	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	44.3% 3.54mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	24.3% 0.56mg	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	46% 323mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Multi-grain Bread versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multi-grain Bread vs Broccoli Raab:

• 5 ounces of Multi-grain Bread have 1.7 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 202 times more Vitamin C, 4.4 times more Vitamin E and 160 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multi-grain Bread vs Broccoli Raab:

• 5 ounces of Multi-grain Bread have 6.7 times more Copper, 3.5 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 32.9 times more Selenium, 11.5 times more Sodium and 2.2 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.5 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Broccoli Raab contain similar levels of Calcium, Iron and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multi-grain Bread have 12 times more Energy, 8.6 times more Fat, 10.5 times more Saturated Fat, 57.5 times more Omega 6, 15.2 times more Carbohydrate, 16.8 times more Sugars, 14.4 times more Fructose, 2.7 times more Fiber and 4.2 times more Protein than Broccoli Raab.
• Both Multi-grain Bread and Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6