Comparing Nutrients in 7 ounces Boiled Broccoli VS Bread Sticks

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bread Sticks	12%	21%	67%

Macro Nutrients

	Boiled Broccoli	Bread Sticks	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28% 818kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	8.74% 2.8g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	39.4% 6.7g	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	104% 136g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.45% 2.5g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bread Sticks	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	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11% 0.14mg	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	80.4% 321μg	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% 0mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bread Sticks	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	41.5% 0.37mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	48% 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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	94% 1415mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Bread Sticks per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Bread Sticks:

• 7 ounces of Boiled Broccoli have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 64.1 times more Vitamin K than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 9.3 times more Vitamin B1, 4.5 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bread Sticks provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bread Sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Plain Bread Sticks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Bread Sticks:

• 7 ounces of Boiled Broccoli have 1.8 times more Calcium, 2.4 times more Potassium and 14.6 times more Water than Bread Sticks.
• While 7 oz of Plain Bread Sticks contain 3.1 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 23.4 times more Selenium, 17.4 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Bread Sticks contain 11.8 times more Energy, 23.2 times more Fat, 17.8 times more Saturated Fat, 2.1 times more Omega 3, 66.2 times more Omega 6, 9.5 times more Carbohydrate and 5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bread Sticks offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6