Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.48% 3.25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	44.8% 17g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0.63% 0.57mg	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	12.5% 1.87mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 6.7 times more Vitamin B1, 3 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 5 oz of Rye Reduced-calorie Bread contain 2.3 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 39.9 times more Selenium, 46.6 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rye Reduced-calorie Bread contain 7.3 times more Energy, 24.2 times more Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6