Comparing Nutrients in 7 ounces Boiled Broccoli VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Boiled Broccoli	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	17% 2.87g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.06g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Commercial Whole-wheat Bread:

• Boiled and Drained Broccoli has more Vitamin A, 2.6 times more Vitamin B9, more Vitamin C and 18.1 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 6.3 times more Vitamin B1, 1.4 times more Vitamin B2, 8 times more Vitamin B3 and 1.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Commercial Whole-wheat Bread:

• Boiled and Drained Broccoli has 2.3 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4 times more Calcium, 3.7 times more Copper, 3.7 times more Iron, 3.6 times more Magnesium, 11.2 times more Manganese, 3.2 times more Phosphorus, 16.1 times more Selenium, 11.1 times more Sodium and 3.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Whole-wheat Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Whole-wheat Bread contains 7.2 times more Energy, 8.5 times more Fat, 9.1 times more Saturated Fat, 28.4 times more Omega 6, 5.9 times more Carbohydrate, 3.1 times more Sugars, 3 times more Fructose, 1.8 times more Fiber and 5.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Whole-wheat Bread have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.