Comparing Nutrients in 5 ounces Toasted Multi-grain Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14% 408kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	19% 0.25mg	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	25% 99μg	33.3% 133μg	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	108% 97mg	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	3.78% 0.57mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15.7% 157mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	5.67% 0.051mg	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	48% 3.86mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	15.8% 0.36mg	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	50% 350mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Frozen Broccoli Spears per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Multi-grain Bread vs Frozen Broccoli Spears:

• 5 ounces of Toasted Multi-grain Bread have 3.4 times more Vitamin B1, 1.2 times more Vitamin B2, 9.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B9, 683 times more Vitamin C, 3.4 times more Vitamin E and 67.6 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Frozen Broccoli Spears:

• 5 ounces of Toasted Multi-grain Bread have 2.7 times more Calcium, 8.5 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 18.8 times more Selenium, 24.4 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Frozen Broccoli Spears contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Multi-grain Bread have 9.9 times more Energy, 13.5 times more Fat, 18.2 times more Saturated Fat, 1.8 times more Omega 3, 49 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6