Comparing Nutrients in 5 ounces Broccoli VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	1.66% 48kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	7.14% 4g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	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	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	13.7% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.7% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Broccoli has 4.7 times more Vitamin B6 and 4.2 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.2 times more Vitamin B1, 4.3 times more Vitamin B2 and 5.4 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 5 ounces for Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Broccoli has 1.9 times more Magnesium, 4.8 times more Potassium, 6.3 times more Selenium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 3.4 times more Calcium, 1.8 times more Copper, 4.3 times more Iron and 13.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.2 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.1 times more Energy, 12.1 times more Fat, 8.6 times more Saturated Fat, 10.1 times more Omega 6, 6.9 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Fructose per 5 oz.
• Both Raw Broccoli as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 5 oz.