Comparing Nutrients in 5 ounces Broccoli VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Broccoli	White Wheat Bread	Recommended Dietary Allowance
Energy	1.66% 48kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	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	34.3% 13g	38g per day for Men 19-50 years
Protein	7.14% 4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	White Wheat 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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	8.72% 0.11mg	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	45% 180μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	White Wheat Bread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	23.5% 0.21mg	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	86.6% 6.93mg	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	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.5% 56g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 13.2 times more Vitamin K than White Wheat Bread.
• While White Wheat Bread contains 7.2 times more Vitamin B1, 2.2 times more Vitamin B2, 7 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs White Wheat Bread:

• Raw Broccoli has 2.5 times more Potassium and 2.3 times more Water than White Wheat Bread.
• While White Wheat Bread contains 14.6 times more Calcium, 3 times more Copper, 6.7 times more Iron, 3 times more Manganese, 1.6 times more Phosphorus, 6.4 times more Selenium, 14.5 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and White Wheat Bread have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• White Wheat Bread contains 7 times more Energy, 5.8 times more Fat, 5.5 times more Saturated Fat, 1.3 times more Omega 3, 17.9 times more Omega 6, 6.6 times more Carbohydrate, 2.9 times more Sugars, 4 times more Fructose, 3.5 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.