Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	1.27% 37kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	22% 3.7g	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	56% 73g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	7.5% 5.44g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	7.1% 4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe	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	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21.7% 0.28mg	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	23% 92μg	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% 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	11.5% 1.73mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	40% 0.36mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	116% 2.67mg	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	38% 265mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.25% 46.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 8.6 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 5.7 times more Vitamin B1, 2.4 times more Vitamin B2, 8.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin B9 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium and 2.8 times more Water than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 6.7 times more Copper, 3.8 times more Iron, 4.5 times more Magnesium, 6.4 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium, 13.8 times more Selenium, 14.4 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Bread, whole-wheat, prepared from recipe contains 10.7 times more Energy, 18.6 times more Fat, 18.1 times more Saturated Fat, 3 times more Omega 3, 84.5 times more Omega 6, 10.8 times more Carbohydrate, 2.8 times more Sugars, 2 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.