Comparing Nutrients in 5 ounces Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15% 438kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	19% 14g	2.64% 1.9g	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	2.7% 1.97g	1.62% 1.18g	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	% 2.3g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	11% 4.25g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 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	NA	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.5% 85mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	6% 0.054mg	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	13.5% 1.08mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	18% 0.42mg	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	15.6% 109mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread versus 5 oz of Frozen Chopped 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 & Hearty Whole Grain Bread vs Frozen Chopped Broccoli:

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 3.4 times more Vitamin B1, 3.3 times more Vitamin B2 and 3 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Frozen Chopped Broccoli:

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 21.3 times more Sodium and 1.2 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Potassium and 2.8 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Frozen Chopped Broccoli contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 11.9 times more Energy, 32.2 times more Fat, 8 times more Omega 3, 50.6 times more Omega 6, 10.3 times more Carbohydrate, 7.3 times more Sugars, 1.6 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6