Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	20% 575kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	17% 12.3g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	15% 5.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	32% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	33.6% 0.44mg	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	51.6% 206μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	23.6% 236mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	16.5% 0.15mg	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	82.6% 6.6mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	32.8% 0.75mg	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% 204mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, toasted versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Cooked Broccoli Raab:

• 7 ounces of Bread, white, commercially prepared, toasted have 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C, 10.5 times more Vitamin E and 75.3 times more Vitamin K than Bread, white, commercially prepared, toasted.
• 7 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, toasted as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Cooked Broccoli Raab:

• 7 ounces of Bread, white, commercially prepared, toasted have 1.8 times more Copper, 2.6 times more Iron, 1.3 times more Phosphorus, 23.8 times more Selenium, 9.6 times more Sodium and 1.3 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Cooked Broccoli Raab contain similar levels of Calcium, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, toasted have 11.6 times more Energy, 7.7 times more Fat, 8.6 times more Saturated Fat, 60.3 times more Omega 6, 17.5 times more Carbohydrate, 10 times more Sugars and 2.3 times more Protein than Cooked Broccoli Raab.
• Both Bread, white, commercially prepared, toasted and Cooked Broccoli Raab offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6