Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	19% 6.04g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	95% 16g	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	78.3% 102g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	49.5% 36g	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	0.68% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 34.3g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan De Torta Salvadoran Bread	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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.63% 0.099mg	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	NA	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	18.8% 2.8mg	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	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	11% 111mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	6.6% 0.06mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	22.4% 0.52mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pan De Torta Salvadoran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• 7 ounces of Frozen Chopped Broccoli have 2.6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 10 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin E per seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Pan De Torta Salvadoran Bread:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium, 1.3 times more Copper and 4.1 times more Water than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 2.7 times more Iron, 6 times more Phosphorus, 4.8 times more Selenium, 16.3 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan De Torta Salvadoran Bread contain similar levels of Magnesium, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Fiber than Pan De Torta Salvadoran Bread.
• While 7 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 15 times more Energy, 60.2 times more Fat, 69.1 times more Saturated Fat, 11.6 times more Omega 3, 263.2 times more Omega 6, 10.7 times more Carbohydrate, 13.4 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6