Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Multi-grain Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	11% 14.2g	130g per day for Men 19-50 years
Sugars	19% 13.8g	3.8% 2.76g	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	7.3% 5.3g	2.03% 1.47g	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	% 3.65g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	42.3% 16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	51.5% 29g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	30.5% 0.4mg	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	34.7% 139μg	53.6% 214μg	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	0.22% 0.2mg	143% 129mg	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	5.3% 0.79mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	67.5% 5.4mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	16.7% 0.38mg	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	70% 490mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Boiled Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 3.9 times more Vitamin B1, 7.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 649 times more Vitamin C, 3.6 times more Vitamin E and 94.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Boiled Broccoli:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Calcium, 5 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 11.3 times more Manganese, 3.7 times more Phosphorus, 22.4 times more Selenium, 10.1 times more Sodium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain has 8.2 times more Energy, 11.2 times more Fat, 12 times more Saturated Fat, 1.9 times more Omega 3, 35.5 times more Omega 6, 6.6 times more Carbohydrate, 5 times more Sugars, 3.6 times more Fructose, 2.5 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.