Comparing Nutrients in 7 ounces Boiled Broccoli VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Breadnuts	11%	4%	85%

Macro Nutrients

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	4.74% 0.81g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Vitamin A	17% 153μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Breadnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Breadnuts per 7 oz

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

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

• 7 ounces of Boiled Broccoli have 6.4 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.4 times more Vitamin C than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Breadnuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Breadnuts:

• 7 ounces of Boiled Broccoli have 1.3 times more Sodium and 2 times more Water than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 2.5 times more Calcium, 23.7 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 4 times more Potassium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Breadnut Tree Seeds contain 6.2 times more Energy, 8 times more Omega 6, 6.4 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Breadnuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6