Comparing Nutrients in 5 ounces Commercial Whole-wheat Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Commercial Whole-wheat Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.3% 357kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	14% 0.18mg	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	15% 59.5μg	20% 79.4μg	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	63% 57mg	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	25% 3.77mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 228mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	5.35% 0.048mg	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	43.8% 3.5mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	13.7% 0.32mg	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	43% 301mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Commercial Whole-wheat Bread vs Cooked Chopped Frozen Broccoli:

• Commercially Prepared Whole-wheat Bread has 7.2 times more Vitamin B1, 2.1 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 11.3 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Commercial Whole-wheat Bread vs Cooked Chopped Frozen Broccoli:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium, 6.7 times more Copper, 4 times more Iron, 5.8 times more Magnesium, 9.7 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium, 36.7 times more Selenium, 41.4 times more Sodium and 6.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Water than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Whole-wheat Bread has 9 times more Energy, 29.2 times more Fat, 40.1 times more Saturated Fat, 3.3 times more Omega 3, 111.2 times more Omega 6, 8 times more Carbohydrate, 3 times more Sugars, 2 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.