Comparing Nutrients in 5 ounces Broccoli VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Italian Bread	15%	10%	75%

Macro Nutrients

	Broccoli	Italian Bread	Recommended Dietary Allowance
Energy	1.66% 48kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	52.5% 68g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.17% 6.65g	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	1.8% 1.3g	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	% 0.69g	% 0.79g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.14% 4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Italian Bread	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.3% 0.15mg	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	36% 145μg	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	140% 126mg	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	7.37% 1.1mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Italian Bread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	19% 0.17mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	30.3% 0.7mg	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	13.4% 94mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.44% 53.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Italian Bread:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 2.7 times more Vitamin E and 33.9 times more Vitamin K than Italian Bread.
• While Italian Bread contains 8.2 times more Vitamin B1, 2.7 times more Vitamin B2, 7.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Italian Bread:

• Raw Broccoli has 2.5 times more Potassium and 2.4 times more Water than Italian Bread.
• While Italian Bread contains 2.2 times more Calcium, 2.5 times more Copper, 4.7 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, 6.9 times more Selenium, 18.7 times more Sodium and 1.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Italian Bread have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.2 times more Fiber than Italian Bread.
• While Italian Bread contains 7.6 times more Energy, 7.4 times more Fat, 4.8 times more Saturated Fat, 2.2 times more Omega 3, 23.9 times more Omega 6, 7.2 times more Carbohydrate, 2.8 times more Sugars, 1.4 times more Fructose and 3.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.