Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Wheat Reduced-calorie Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	15% 431kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	65% 84.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	58% 0.69mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	45% 181μg	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	0.22% 0.2mg	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	3.18% 0.48mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	32.3% 323mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	72% 5.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	42.2% 296mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Frozen Broccoli Spears:

• 7 ounces of Wheat Reduced-calorie Bread have 4.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 8.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.9 times more Vitamin B6, 683 times more Vitamin C, 5.6 times more Vitamin E and 507 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Frozen Broccoli Spears:

• 7 ounces of Wheat Reduced-calorie Bread have 4 times more Calcium, 4.8 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 4.7 times more Manganese, 2.5 times more Phosphorus, 16 times more Selenium, 19.5 times more Sodium and 4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.7 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Reduced-calorie Bread have 7.5 times more Energy, 8.6 times more Fat, 16.2 times more Saturated Fat, 29.7 times more Omega 6, 7.9 times more Carbohydrate, 2.5 times more Sugars, 3.7 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Omega 3 than Wheat Reduced-calorie Bread.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6