Comparing Nutrients in 5 ounces Boiled Broccoli VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	15% 438kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	19% 14g	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	2.7% 1.97g	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	% 2.3g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	12.5% 2mg	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	9.8% 0.13mg	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	NA	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	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11.7% 0.1mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	31% 0.72mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	48% 723mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Boiled and Drained Broccoli has 2.2 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 2.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 5 ounces for Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Boiled and Drained Broccoli has 2.4 times more Potassium and 2.8 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 1.5 times more Calcium, 1.5 times more Magnesium, 2.6 times more Manganese, 12.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have similar amounts of Copper, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 8.8 times more Energy, 22.8 times more Fat, 7 times more Omega 3, 30.8 times more Omega 6, 6.8 times more Carbohydrate, 7.1 times more Sugars, 1.9 times more Fructose, 1.5 times more Fiber and 3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have insufficient amounts of Glucose and Sucrose in 5 oz.