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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Broccoli	27%	8%	65%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Energy	15% 438kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	19% 14g	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	2.7% 1.97g	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	% 2.3g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	NA	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Broccoli	Recommended Dietary Allowance
Calcium	8.5% 85mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	13.5% 1.08mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	15.6% 109mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Broccoli:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 2.5 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.9 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 Broccoli:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.3 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 2.4 times more Manganese, 15.5 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.6 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 Raw Broccoli have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 9.1 times more Energy, 25.2 times more Fat, 13.3 times more Omega 3, 32 times more Omega 6, 7.4 times more Carbohydrate, 5.8 times more Sugars, 2 times more Fructose, 1.9 times more Fiber and 2.6 times more Protein than Raw Broccoli.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.