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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.7% 340kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	2.87% 2.1g	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	1.54% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	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	5.3% 21.3μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	22.5% 225mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	5.67% 0.051mg	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	56% 4.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	15.8% 0.36mg	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	11% 78mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.7% 62g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 7.1 times more Vitamin B1, 4.4 times more Vitamin B2 and 7.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

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

• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 3.9 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 25.9 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.5 times more Magnesium, 1.5 times more Manganese, 3.8 times more Potassium, 4.8 times more Selenium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Frozen Broccoli Spears contain similar levels of Phosphorus per five ounces.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 8.3 times more Energy, 13.1 times more Fat, 18.8 times more Saturated Fat, 13.4 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 1.7 times more Fiber and 1.2 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 8.3 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6