Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	1.27% 37kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	56% 72.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	35.4% 25.7g	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	1.62% 1.18g	0.49% 0.35g	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	% 1.06g	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	7.1% 4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.45% 0.071mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	4.72% 0.043mg	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	14.4% 1.15mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	16% 0.37mg	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	10% 71mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pan De Torta Salvadoran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• 5 ounces of Frozen Chopped Broccoli have 2.6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 10 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin E per five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 1.3 times more Copper and 4.1 times more Water than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 2.7 times more Iron, 6 times more Phosphorus, 4.8 times more Selenium, 16.3 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan De Torta Salvadoran Bread contain similar levels of Magnesium, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Fiber than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 15 times more Energy, 60.2 times more Fat, 69.1 times more Saturated Fat, 11.6 times more Omega 3, 263.2 times more Omega 6, 10.7 times more Carbohydrate, 13.4 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6