Comparing Nutrients in 5 ounces Broccoli VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	74.7% 97g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	11.2% 8.14g	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	1.33% 0.96g	3.87% 2.8g	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	% 0.69g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.14% 4g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	18.6% 0.24mg	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	22.3% 89.3μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	4.25% 3.83mg	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	7.37% 1.1mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	38.4% 0.35mg	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	13% 1.03mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	60.6% 1.4mg	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	13.4% 94mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 3.1 times more Vitamin A, 33 times more Vitamin C, 3 times more Vitamin E and 2.2 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 13.5 times more Vitamin B1, 3.5 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Seasoned Dry Bread Crumbs :

• Raw Broccoli has 1.4 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 3.9 times more Calcium, 5 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 9.9 times more Selenium, 63.6 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Seasoned Grated Dry Bread Crumbs contain 11.3 times more Energy, 14.8 times more Fat, 12.2 times more Saturated Fat, 3.4 times more Omega 3, 42.5 times more Omega 6, 10.3 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fructose, 1.9 times more Fiber and 5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.