Comparing Nutrients in 7 ounces Italian Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Italian Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.7% 514kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	2.55% 1.85g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.6% 19g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.7% 0.35mg	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	50.6% 202μg	46.6% 187μg	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	151% 136mg	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	3.84% 0.58mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21% 208mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	7.94% 0.071mg	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	85.6% 6.85mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	22% 0.51mg	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	27% 189mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2% 74.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Italian Bread vs Frozen Broccoli Spears:

• 7 ounces of Italian Bread have 8.1 times more Vitamin B1, 2.8 times more Vitamin B2, 9.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 33.8 times more Vitamin K than Italian Bread.
• Both Italian Bread and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Italian Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Italian Bread vs Frozen Broccoli Spears:

• 7 ounces of Italian Bread have 2.6 times more Calcium, 3.4 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 9.1 times more Selenium, 36.4 times more Sodium and 2.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Potassium and 2.4 times more Water than Italian Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Italian Bread have 8.9 times more Energy, 8 times more Fat, 31.7 times more Omega 6, 9 times more Carbohydrate, 3.2 times more Sugars and 3.1 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Fiber than Italian Bread.
• Both Italian Bread and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6