Comparing Nutrients in 7 ounces Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20.4% 591kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	78% 102g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	4.2% 3.06g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	22.3% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	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	14.5% 0.19mg	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	9.43% 37.7μg	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	21.3% 3.2mg	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

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.7% 117mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	13% 1.05mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20% 139mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	68% 1022mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.8% 67g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich 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 Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Frozen Broccoli Spears:

• 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2 and 3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Frozen Broccoli Spears provide similar amounts of Vitamin E per seven ounces.

Comparing minerals per 7 ounces for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Frozen Broccoli Spears:

• 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.4 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 5.8 times more Selenium, 30.3 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Iron, 2.3 times more Potassium and 2.7 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 10.3 times more Energy, 23.6 times more Fat, 4.2 times more Omega 3, 38.6 times more Omega 6, 9.6 times more Carbohydrate, 7.7 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6