Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	Frozen Chopped Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	78% 102g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	31% 22.4g	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	2.27% 1.65g	4.2% 3.06g	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	% 1.5g	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	28.7% 11g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14.5% 0.19mg	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	33.2% 133μg	9.43% 37.7μg	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	124% 112mg	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	16% 2.42mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	11% 111mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11.7% 0.11mg	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	20% 1.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	38% 0.87mg	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% 99mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3 and 1.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Iron, 2 times more Potassium and 2.7 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.9 times more Selenium and 21.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and White Gluten-Free Bread made with tapioca starch and brown rice flour contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour contain 11.5 times more Energy, 27.7 times more Fat, 5 times more Omega 3, 46 times more Omega 6, 10.7 times more Carbohydrate, 8.4 times more Sugars, 1.9 times more Fructose, 1.8 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6