Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	85% 111g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	9.7% 7.04g	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	3.15% 2.3g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	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	15% 59.5μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	10% 101mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	29.8% 0.27mg	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	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	58.7% 1.35mg	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	15.6% 109mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Bolillo Mexican Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Bolillo Mexican Bread:

• 7 ounces of Boiled Spears Frozen Broccoli have 51 times more Vitamin A, 1.2 times more Vitamin B6, 200.5 times more Vitamin C, more Vitamin E and 8.1 times more Vitamin K than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 12.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Bolillo Mexican Bread:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.2 times more Calcium, 1.4 times more Potassium and 3.5 times more Water than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 3.1 times more Copper, 6.4 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 20.4 times more Selenium, 21.1 times more Sodium and 2.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.4 times more Fiber than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 11.4 times more Energy, 52.7 times more Fat, 77.8 times more Saturated Fat, 74.3 times more Omega 6, 10.4 times more Carbohydrate, 2.4 times more Sugars and 3.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Bolillo Mexican Bread offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6