Comparing Nutrients in 5 ounces Bread, white, commercially prepared, low sodium, no salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13% 378kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	8.43% 6.1g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	24% 0.31mg	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	39.3% 157μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	58.3% 52.4mg	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	2.08% 0.31mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	15.3% 153mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	53.7% 4.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	23.4% 0.54mg	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% 133mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.4% 52g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, white, commercially prepared, low sodium, no salt versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, white, commercially prepared, low sodium, no salt vs Cooked Broccoli Raab:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 11.5 times more Vitamin E and 82.6 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, white, commercially prepared, low sodium, no salt vs Cooked Broccoli Raab:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.7 times more Copper, 2.4 times more Iron, 17.4 times more Selenium and 5.3 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have 10.7 times more Energy, 6.9 times more Fat, 9.1 times more Saturated Fat, 22.9 times more Omega 6, 15.9 times more Carbohydrate, 7 times more Sugars and 2.1 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 5.7 times more Omega 3 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cooked Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6