Comparing Nutrients in 7 ounces Broccoli VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	81% 105g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Rye Bread	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	9.33% 93mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	77% 6.15mg	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	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	18.7% 131mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.66% 61.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 446 times more Vitamin C, 2.1 times more Vitamin E and 78.2 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 5.4 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 1.7 times more Potassium and 2.9 times more Water than Toasted Rye Bread.
• While Toasted Rye Bread contains 1.7 times more Calcium, 4.2 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 13.6 times more Selenium, 20.1 times more Sodium and 3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Toasted Rye Bread contains 8.4 times more Energy, 9.7 times more Fat, 6 times more Saturated Fat, 16.6 times more Omega 6, 8 times more Carbohydrate, 2.5 times more Sugars, 2.5 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Toasted Rye Bread have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.