Comparing Nutrients in 5 ounces Boiled Broccoli VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Boiled Broccoli	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	15% 2.55g	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	51.6% 67g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	9.93% 7.2g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	24.6% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Rice Bran 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	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	22.7% 0.29mg	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	28% 112μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	28.7% 0.26mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	94% 2.16mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	80.4% 44.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.38% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Toasted Rice Bran Bread:

• Boiled and Drained Broccoli has more Vitamin A, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 128.3 times more Vitamin K than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 9 times more Vitamin B1, 2.4 times more Vitamin B2 and 12 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Rice Bran Bread have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Broccoli as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Toasted Rice Bran Bread:

• Boiled and Drained Broccoli has 1.4 times more Potassium and 2.5 times more Water than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 1.9 times more Calcium, 3 times more Copper, 5.9 times more Iron, 3.6 times more Magnesium, 7.8 times more Manganese, 2.6 times more Phosphorus, 19.5 times more Selenium, 7.1 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rice Bran Bread contains 7.5 times more Energy, 12.2 times more Fat, 9.8 times more Saturated Fat, 35.2 times more Omega 6, 6.6 times more Carbohydrate, 3.7 times more Sugars, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Rice Bran Bread have similar amounts of Omega 3 per 5 oz.
• Both Boiled and Drained Broccoli as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.