Comparing Nutrients in 5 ounces Boiled Broccoli VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	6.6% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	9.03% 6.55g	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	1.45% 1.05g	1% 0.72g	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	% 0.69g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	46.6% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	42.7% 6.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11.7% 0.15mg	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	38.3% 153μg	43.6% 174μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	35.6% 0.82mg	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	13.6% 95mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	73.7% 40.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	57% 853mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS French Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs French Bread:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 6.9 times more Vitamin E and 201.6 times more Vitamin K than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 11.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and French Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs French Bread:

• 5 ounces of Boiled Broccoli have 2.5 times more Potassium and 2.7 times more Water than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 1.3 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 17.9 times more Selenium, 14.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.9 times more Omega 3 and 1.5 times more Fiber than French Bread.
• While 5 oz of French or Vienna Bread includes Sourdough contain 7.8 times more Energy, 5.9 times more Fat, 15.5 times more Omega 6, 7.2 times more Carbohydrate, 3.3 times more Sugars and 4.5 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6