Comparing Nutrients in 7 ounces Rye Reduced-calorie Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Rye Reduced-calorie Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 403kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	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	62% 80.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	6.27% 4.54g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.2% 18g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	60.7% 0.73mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	28.8% 115μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	3.7% 0.56mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 151mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	77% 6.15mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	22% 155mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	68% 1018mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2.47% 91g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Reduced-calorie Bread VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Rye Reduced-calorie Bread versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rye Reduced-calorie Bread vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Rye Reduced-calorie Bread have 6.7 times more Vitamin B1, 3 times more Vitamin B2 and 5.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Rye Reduced-calorie Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rye Reduced-calorie Bread vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Rye Reduced-calorie Bread have 2.3 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 39.9 times more Selenium, 46.6 times more Sodium and 2.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rye Reduced-calorie Bread have 7.3 times more Energy, 24.2 times more Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Rye Reduced-calorie Bread and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6