Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.6% 394kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	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	56% 73g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	21.3% 12g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	35.8% 0.43mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	23% 92μg	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	7.2% 1.08mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	55% 4.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	38% 265mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	99% 54.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.25% 46.4g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• Bread, whole-wheat, prepared from recipe has 5.5 times more Vitamin B1, 2.8 times more Vitamin B2, 8.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 9.4 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Bread, whole-wheat, prepared from recipe 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 Bread, whole-wheat, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• Bread, whole-wheat, prepared from recipe has 7.4 times more Copper, 5.1 times more Iron, 6.2 times more Magnesium, 8.4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 55.1 times more Selenium, 31.5 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bread, whole-wheat, prepared from recipe has 9.9 times more Energy, 45 times more Fat, 44.2 times more Saturated Fat, 7.5 times more Omega 3, 201.6 times more Omega 6, 9.6 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Bread, whole-wheat, prepared from recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.