Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	70.4% 92g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	9.14% 6.63g	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	NA	2.16% 1.57g	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	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26.6% 10g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.65% 0.073mg	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	27.8% 111μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	15% 1.2mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	15% 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	14% 97mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 9.3 times more Vitamin B1, 6.2 times more Vitamin B2 and 7.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Manganese, 2.2 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4.8 times more Calcium, 2.6 times more Copper, 5.2 times more Iron, 40.1 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium
• Both Boiled Chopped Frozen Broccoli as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 8.6 times more Energy, 37.3 times more Fat, 54.3 times more Saturated Fat, 38.2 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars and 1.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Schar, Gluten-Free, Wheat-Free, Classic White Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3