Comparing Nutrients in 5 ounces White Reduced-calorie Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	White Reduced-calorie Bread	Broccoli	Recommended Dietary Allowance
Energy	10% 293kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	36% 13.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.16mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	33.7% 135μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	140% 126mg	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	1.8% 0.27mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Broccoli	Recommended Dietary Allowance
Calcium	13.3% 133mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	7.7% 0.069mg	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	56.5% 4.52mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	13% 0.3mg	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	24.5% 172mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	45.3% 679mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	1.64% 61g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Reduced-calorie Bread vs Broccoli:

• White Reduced-calorie Bread has 5.8 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B6, 178.4 times more Vitamin C, 4.1 times more Vitamin E and 169.3 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both White Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Reduced-calorie Bread vs Broccoli:

• White Reduced-calorie Bread has 2 times more Calcium, 6.7 times more Copper, 4.4 times more Iron, 1.9 times more Manganese, 1.8 times more Phosphorus, 8.7 times more Selenium, 14.5 times more Sodium and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Potassium and 2.1 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• White Reduced-calorie Bread has 6.1 times more Energy, 6.8 times more Fat, 4.8 times more Saturated Fat, 10.8 times more Omega 6, 6.7 times more Carbohydrate, 2.8 times more Sugars, 3.7 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.