Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
White Gluten-Free Bread made with potato extract, rice starch, and rice flour	4%	30%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	57.6% 75g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	16.3% 12g	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	NA	9.6% 6.95g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.92% 4.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	White Gluten-Free Bread made with potato extract, rice starch, and rice flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11% 0.86mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10.7% 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	9.92% 69.5mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS White Gluten-Free Bread made with potato extract, rice starch, and rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of White Gluten-Free Bread made with potato extract, rice starch, and rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• Both Boiled Chopped Frozen Broccoli and White gluten-free Bread made with potato extract, rice starch, and rice flour have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs White Gluten-Free Bread made with potato extract, rice starch, and rice flour:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2.9 times more Water than White Gluten-Free Bread made with potato extract, rice starch, and rice flour.
• While 5 oz of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 48 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Gluten-Free Bread made with potato extract, rice starch, and rice flour contain similar levels of Copper, Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of White gluten-free Bread made with potato extract, rice starch, and rice flour contain 11.4 times more Energy, 89.2 times more Fat, 13.9 times more Omega 3, 124.8 times more Omega 6, 9.9 times more Carbohydrate and 5.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and White Gluten-Free Bread made with potato extract, rice starch, and rice flour offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6