Comparing Nutrients in 5 ounces Broccoli VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Broccoli	Toasted Bread	Recommended Dietary Allowance
Energy	1.66% 48kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.24% 6.05g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	13% 2.2g	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	61% 79g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	12.6% 9.1g	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	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	7.14% 4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted 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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	16.7% 0.22mg	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	30.5% 122μg	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	0.31% 0.28mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Bread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	31% 0.28mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	85% 1.95mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	86% 47.3μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	56.8% 852mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.93% 34.3g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 446 times more Vitamin C, 3.3 times more Vitamin E and 17.8 times more Vitamin K than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 6.2 times more Vitamin B1, 3.3 times more Vitamin B2, 9.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Toasted Wheat Bread have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Toasted Bread:

• Raw Broccoli has 1.4 times more Potassium and 3.7 times more Water than Toasted Wheat Bread.
• While Toasted Wheat Bread contains 3.5 times more Calcium, 4 times more Copper, 5.6 times more Iron, 2.8 times more Magnesium, 6.6 times more Manganese, 2.8 times more Phosphorus, 13.4 times more Selenium, 18.2 times more Sodium and 3.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Toasted Wheat Bread contains 9.2 times more Energy, 11.5 times more Fat, 8.7 times more Saturated Fat, 2.6 times more Omega 3, 31.8 times more Omega 6, 8.4 times more Carbohydrate, 3.8 times more Sugars, 1.8 times more Fiber and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.