Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	81% 105g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11.6% 8.4g	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	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.3% 0.15mg	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	51% 204μg	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	124% 112mg	0.44% 0.4mg	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	16% 2.42mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	11% 111mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	45% 0.4mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Toasted Rye Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Toasted Rye Bread:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B6, 282 times more Vitamin C, 3.3 times more Vitamin E and 62.4 times more Vitamin K than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 8 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toasted Rye Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Toasted Rye Bread:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Water than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 1.4 times more Calcium, 5.4 times more Copper, 3.8 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 2.8 times more Phosphorus, 12.1 times more Selenium, 27.7 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toasted Rye Bread contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Omega 3 than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 10.9 times more Energy, 12.4 times more Fat, 15.6 times more Saturated Fat, 26.2 times more Omega 6, 11.1 times more Carbohydrate, 3.1 times more Sugars, 2.1 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6