Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	12% 2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.5% 0.12mg	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	39.3% 157μg	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	63% 57mg	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	12.5% 1.87mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	33% 0.76mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 440.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 9.7 times more Vitamin B1, 3 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 4.4 times more Calcium, 3 times more Copper, 5.9 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 31.4 times more Selenium, 44.5 times more Sodium and 2.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 9.5 times more Energy, 27.8 times more Fat, 38.8 times more Saturated Fat, 4 times more Omega 3, 109.6 times more Omega 6, 9.2 times more Carbohydrate, 3.9 times more Sugars and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6