Comparing Nutrients in 5 ounces Boiled Broccoli VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Potato Bread	19%	11%	70%

Macro Nutrients

	Boiled Broccoli	Potato Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0% 0g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	18.3% 13.3g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Potato Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	25.3% 0.33mg	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	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Potato Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	15% 0.13mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	15.6% 0.36mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Potato Bread per 5 oz

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

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

• 5 ounces of Boiled Broccoli have 3.2 times more Vitamin A, more Vitamin C, 3.1 times more Vitamin E and 20.8 times more Vitamin K than Potato Bread.
• While 5 oz of Potato Bread contain 3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Potato Bread provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Potato Bread have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Boiled Broccoli have 2.7 times more Water than Potato Bread.
• While 5 oz of Potato Bread contain 4.7 times more Calcium, 1.5 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium, 5.9 times more Selenium, 9.1 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have more Omega 3 than Potato Bread.
• While 5 oz of Potato Bread contain 7.6 times more Energy, 7.6 times more Fat, 6.6 times more Carbohydrate, 6.7 times more Sugars, 1.9 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 5 ounces of Potato Bread provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Potato Bread provide inadequate amounts of Omega 6 in five ounces.