Comparing Nutrients in 7 ounces Broccoli VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Broccoli	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.46% 2.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	110% 143g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	17% 12.3g	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	1.86% 1.35g	6.73% 4.9g	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	% 0.97g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	10% 5.6g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	18.5% 0.24mg	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	31.3% 125μg	53% 212μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	0% 0mg	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	10.3% 1.55mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	9.33% 93mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	56.2% 0.51mg	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% 1.45mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	79.3% 1.82mg	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	18.7% 131mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	97% 1453mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Dry Bread Crumbs :

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 9.8 times more Vitamin E and 15.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 13.6 times more Vitamin B1, 3.4 times more Vitamin B2, 10.4 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Plain Grated Dry Bread Crumbs have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Dry Bread Crumbs :

• Raw Broccoli has 1.6 times more Potassium and 13.7 times more Water than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 3.9 times more Calcium, 5.2 times more Copper, 6.6 times more Iron, 2 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 10.1 times more Selenium, 22.2 times more Sodium and 3.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Plain Grated Dry Bread Crumbs contain 11.6 times more Energy, 14.3 times more Fat, 10.6 times more Saturated Fat, 3 times more Omega 3, 38.2 times more Omega 6, 10.8 times more Carbohydrate, 3.6 times more Sugars, 3.6 times more Fructose, 1.7 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.