Comparing Nutrients in 5 ounces Garlic bread, frozen VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Garlic bread, frozen	Broccoli	Recommended Dietary Allowance
Energy	17% 496kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	3.32% 2.4g	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	1.2% 0.88g	1.33% 0.96g	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	% 0.6g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21% 12g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Broccoli	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	19% 0.25mg	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	66% 264μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.7% 0.069mg	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	54% 4.32mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	13% 0.3mg	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	17.6% 123mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs Broccoli:

• Garlic bread, frozen has 6.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.5 times more Vitamin B3, 3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin A, 2.1 times more Vitamin B6, 446 times more Vitamin C and 3.4 times more Vitamin K than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Broccoli have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Broccoli:

• Garlic bread, frozen has 2.2 times more Copper, 4.2 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 6.6 times more Selenium, 16.5 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 3.1 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 10.3 times more Energy, 44.9 times more Fat, 46.3 times more Saturated Fat, 109.8 times more Omega 6, 6.3 times more Carbohydrate, 2.2 times more Sugars and 3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Omega 3 than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Garlic bread, frozen as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.