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Comparing Nutrients in 7 ounces Bread, whole-wheat, prepared from recipe, toastedVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Bread, whole-wheat, prepared from recipe, toasted
12%
17%
71%
Frozen Chopped Broccoli
34%
8%
58%
7 oz ▼

Macro Nutrients

21%605kcal
Energy
1.78%51.6kcal
605 kcalvs51.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12%11.7g
Fat
0.59%0.58g
11.7 gvs0.58 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.42%1.73g
Saturated Fat
0.27%0.087g
1.73 gvs0.087 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43.3%0.69g
Omega 3
13%0.21g
0.69 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33.6%5.7g
Omega 6
0.36%0.062g
5.7 gvs0.062 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86%112g
Carbohydrate
7.3%9.5g
112 gvs9.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.6%8.37g
Sugars
3.7%2.68g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.37 gvs2.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.27%1.65g
≤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]
NA gvs1.65 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.5g
NA gvs1.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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35%13.3g
Fiber
15.7%5.95g
13.3 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g
Protein
9.96%5.58g
18.3 gvs5.58 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
11.5%103μg
RAE, retinol activity equivalents
0 μgvs103 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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44%0.53mg
Vitamin B1
8.76%0.11mg
Thiamine
0.53 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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34.3%0.45mg
Vitamin B2
14.7%0.19mg
Riboflavin
0.45 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49%7.82mg
Vitamin B3
5.83%0.93mg
Niacin, nicotinic acid, niacinamide
7.82 mgvs0.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.4%0.67mg
Vitamin B5
11%0.55mg
Pantothenic acid
0.67 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg
Vitamin B6
20%0.26mg
Pyridoxine
0.39 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.2%133μg
Vitamin B9
33.2%133μg
Folates and Folic Acid
133 μgvs133 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
124%112mg
Ascorbic acid
0 mgvs112 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.67mg
Vitamin E
16%2.42mg
Tocopherols and Tocotrienols
1.67 mgvs2.42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17%20.6μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
20.6 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.14%71.4mg
Calcium
11%111mg
71.4 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.3%0.55mg
Copper
8.38%0.075mg
0.55 mgvs0.075 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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84.3%6.75mg
Iron
20%1.6mg
6.75 mgvs1.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg
Magnesium
8.5%35.7mg
177 mgvs35.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
25.4%0.58mg
4.1 mgvs0.58 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58%407mg
Phosphorus
14%99mg
407 mgvs99 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%685mg
Potassium
12.4%421mg
685 mgvs421 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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153%84.3μg
Selenium
10%5.56μg
84.3 μgvs5.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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50.4%756mg
Sodium
3.18%47.6mg
756 mgvs47.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.8%3.27mg
Zinc
8.66%0.95mg
3.27 mgvs0.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.4%51.6g
Water
4.9%181g
51.6 gvs181 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Frozen Chopped Broccoli:
Comparing minerals per 7 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 7 ounces:



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