Comparing Nutrients in 7 ounces White Wheat Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	White Wheat Bread	Broccoli	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	10% 13g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	4.65% 3.37g	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	7.4% 5.36g	1.86% 1.35g	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	% 2.98g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37.8% 21g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	63% 252μg	31.3% 125μg	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	197% 177mg	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	5.03% 0.75mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Broccoli	Recommended Dietary Allowance
Calcium	136% 1357mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	11% 0.097mg	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	121% 9.7mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of White Wheat Bread vs Broccoli:

• White Wheat Bread has 7.2 times more Vitamin B1, 2.2 times more Vitamin B2, 7 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 13.2 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for White Wheat Bread vs Broccoli:

• White Wheat Bread has 14.6 times more Calcium, 3 times more Copper, 6.7 times more Iron, 1.2 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 6.4 times more Selenium, 14.5 times more Sodium and 2.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Potassium and 2.3 times more Water than White Wheat Bread.

Comparison of macro-nutrients per 7 ounces:

• White Wheat Bread has 7 times more Energy, 5.8 times more Fat, 5.5 times more Saturated Fat, 1.3 times more Omega 3, 17.9 times more Omega 6, 6.6 times more Carbohydrate, 2.9 times more Sugars, 4 times more Fructose, 3.5 times more Fiber and 3.8 times more Protein than Raw Broccoli.
• Both White Wheat Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.