Comparing Nutrients in 7 ounces Canned Boston Brown Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Boston Brown Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.3% 387kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	3.7% 2.68g	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	NA	2.27% 1.65g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20% 0.26mg	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	5.46% 22μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	8.38% 0.075mg	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	52% 4.17mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	25.4% 0.58mg	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	31.8% 222mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.53% 94g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Boston Brown Bread versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Boston Brown Bread vs Frozen Chopped Broccoli:

• 7 ounces of Canned Boston Brown Bread have 2.4 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Vitamin A, 3.8 times more Vitamin B1, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 32.4 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Boston Brown Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Boston Brown Bread vs Frozen Chopped Broccoli:

• 7 ounces of Canned Boston Brown Bread have 1.3 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 3.5 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium and 26.3 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Frozen Chopped Broccoli contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Boston Brown Bread have 7.5 times more Energy, 16.5 times more Omega 6, 9.1 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Omega 3 than Canned Boston Brown Bread.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6