Comparing Nutrients in 7 ounces Broccoli VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	75.4% 98g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	15.5% 11.3g	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	6.65% 4.82g	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	% 3.1g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	10% 5.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, white, commercially prepared (includes soft 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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.3% 0.17mg	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	55% 220μg	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% 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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	9.33% 93mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	22.3% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.43% 97μg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	46.2% 1.06mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.95% 72.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Broccoli has more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 3.5 times more Vitamin E and 508 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 7.5 times more Vitamin B1, 2.1 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Broccoli has 2.5 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 3.1 times more Calcium, 2.1 times more Copper, 4.9 times more Iron, 2.6 times more Manganese, 1.5 times more Phosphorus, 8.8 times more Selenium, 14.8 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 7.8 times more Energy, 9 times more Fat, 6.1 times more Saturated Fat, 2.6 times more Omega 3, 29.1 times more Omega 6, 7.4 times more Carbohydrate, 3.3 times more Sugars, 3.6 times more Fructose and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fiber per 7 oz.
• Both Raw Broccoli as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.