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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.27% 37kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.17% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.54% 0.085mg	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	32.2% 129μg	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	89% 80mg	0.16% 0.14mg	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	11.5% 1.73mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	27% 0.24mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	74.6% 1.7mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.5% 56g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.2 times more Vitamin B6, 564 times more Vitamin C, 5.1 times more Vitamin E and 405.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 6.6 times more Vitamin B1, 1.5 times more Vitamin B2, 8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 1.4 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 2.9 times more Calcium, 4.5 times more Copper, 3.6 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus, 10.9 times more Selenium, 13.8 times more Sodium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Wheat Reduced-calorie Bread contain 8.3 times more Energy, 10.1 times more Fat, 19.1 times more Saturated Fat, 35.5 times more Omega 6, 8.9 times more Carbohydrate, 2.7 times more Sugars, 2 times more Fructose, 3.7 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Wheat Reduced-calorie Bread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6