Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	2% 57.5kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	72% 93g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	42.3% 16g	38g per day for Men 19-50 years
Protein	11% 6.07g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	43.7% 0.57mg	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	46.6% 187μg	34.7% 139μg	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	151% 136mg	0.22% 0.2mg	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	18% 2.68mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	67.7% 0.61mg	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	18% 1.43mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	190% 4.37mg	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	16.7% 117mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Toasted Multi-grain Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Toasted Multi-grain Bread:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.3 times more Vitamin B9, 683 times more Vitamin C, 3.4 times more Vitamin E and 67.6 times more Vitamin K than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 3.4 times more Vitamin B1, 9.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toasted Multi-grain Bread provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Toasted Multi-grain Bread:

• 7 ounces of Frozen Broccoli Spears have 2.9 times more Water than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 2.7 times more Calcium, 8.5 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 8.6 times more Manganese, 4.2 times more Phosphorus, 18.8 times more Selenium, 24.4 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Toasted Multi-grain Bread contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Multi-grain Bread with Whole-grain contain 9.9 times more Energy, 13.5 times more Fat, 18.2 times more Saturated Fat, 1.8 times more Omega 3, 49 times more Omega 6, 8.8 times more Carbohydrate, 4.7 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6