Comparing Nutrients in 7 ounces Boiled Broccoli VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Boiled Broccoli	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	87% 113g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	17% 12.3g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.4% 0.13mg	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	53.6% 214μg	48.6% 194μg	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	143% 129mg	0.88% 0.79mg	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	19% 2.88mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	47% 1.1mg	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	19% 133mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Toasted Enriched Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Toasted Enriched Raisin Bread:

• 7 ounces of Boiled Broccoli have more Vitamin A, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 162.3 times more Vitamin C, 4.7 times more Vitamin E and 74.3 times more Vitamin K than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 4.7 times more Vitamin B1, 3.2 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Toasted Enriched Raisin Bread:

• 7 ounces of Boiled Broccoli have 3.2 times more Water than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 1.8 times more Calcium, 3.5 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 13.6 times more Selenium, 9.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toasted Enriched Raisin Bread contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 2.9 times more Omega 3 than Toasted Enriched Raisin Bread.
• While 7 oz of Toasted Enriched Raisin Bread contain 8.5 times more Energy, 11.7 times more Fat, 14.9 times more Saturated Fat, 13.7 times more Omega 6, 7.9 times more Carbohydrate, 4.4 times more Sugars, 1.4 times more Fiber and 3.6 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6