Comparing Nutrients in 7 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16.4% 476kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	6.06% 1.94g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	4.02% 2.9g	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	2.16% 1.57g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	26.7% 0.35mg	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	7.44% 29.8μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	31.6% 316mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.94% 0.071mg	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	78.6% 6.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.35% 87g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Frozen Broccoli Spears:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 7.1 times more Vitamin B1, 4.4 times more Vitamin B2 and 7.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 7 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Frozen Broccoli Spears:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 3.9 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 25.9 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Magnesium, 1.5 times more Manganese, 3.8 times more Potassium, 4.8 times more Selenium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread have 8.3 times more Energy, 13.1 times more Fat, 18.8 times more Saturated Fat, 13.4 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 1.7 times more Fiber and 1.2 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.3 times more Omega 3 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 7 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6