Comparing Nutrients in 7 ounces French Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.6% 540kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	9.22% 1.57g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	4.02% 2.9g	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	1.4% 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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38% 21.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.56mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	61% 244μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88.4% 79.6mg	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	2.78% 0.42mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	7.5% 0.067mg	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	97% 7.76mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	49.8% 1.15mg	19.2% 0.44mg	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	29.8% 208mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of French Bread vs Cooked Chopped Frozen Broccoli:

• French or Vienna Bread includes Sourdough have 12.9 times more Vitamin B1, 5.3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 6.3 times more Vitamin E and 125.9 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both French or Vienna Bread includes Sourdough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for French Bread vs Cooked Chopped Frozen Broccoli:

• French or Vienna Bread includes Sourdough have 1.6 times more Calcium, 4.5 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 2.1 times more Phosphorus, 40.9 times more Selenium, 54.7 times more Sodium and 3.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.7 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• French or Vienna Bread includes Sourdough have 9.7 times more Energy, 20.2 times more Fat, 29.4 times more Saturated Fat, 1.5 times more Omega 3, 60.8 times more Omega 6, 9.7 times more Carbohydrate, 3.1 times more Sugars and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.