Comparing Nutrients in 5 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14.6% 422kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	3% 2.2g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	14% 0.18mg	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	6.73% 27μg	20% 79.4μg	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	63% 57mg	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	15.2% 2.3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	5.35% 0.048mg	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	9.4% 0.75mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	13.7% 0.32mg	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	14% 99mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.3% 47.8g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.2 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.8 times more Calcium, 1.6 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 15.7 times more Selenium, 46.8 times more Sodium and 1.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Potassium and 2.7 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Cooked Chopped Frozen Broccoli contain similar levels of Iron per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 10.6 times more Energy, 66.8 times more Fat, 12.4 times more Omega 3, 109.8 times more Omega 6, 9.6 times more Carbohydrate, 7.7 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6