Comparing Nutrients in 5 ounces Boiled Broccoli VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	13.7% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled Broccoli have 5.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 8.1 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.2 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 5 ounces for Boiled Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled Broccoli have 1.9 times more Magnesium, 1.2 times more Phosphorus, 4.4 times more Potassium, 4 times more Selenium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4 times more Calcium, 1.4 times more Copper, 4.7 times more Iron and 10.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 7.9 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 6.9 times more Energy, 10.9 times more Fat, 12.4 times more Saturated Fat, 9.7 times more Omega 6, 6.4 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3