Comparing Nutrients in 100 grams Cracked-wheat Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cracked-wheat Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.97% 260kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	NA	1.02% 0.74g	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	15.4% 0.2mg	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	15.3% 61μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.3% 43mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	35% 2.8mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	8.43% 0.19mg	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	22% 153mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	46% 25.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.97% 35.8g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cracked-wheat Bread vs Boiled Broccoli:

• Cracked-wheat Bread has 5.7 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.8 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 100 g.
• Both Cracked-wheat Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cracked-wheat Bread vs Boiled Broccoli:

• Cracked-wheat Bread has 3.6 times more Copper, 4.2 times more Iron, 2.5 times more Magnesium, 7.1 times more Manganese, 2.3 times more Phosphorus, 15.8 times more Selenium, 13.1 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Potassium and 2.5 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Boiled and Drained Broccoli have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cracked-wheat Bread has 7.4 times more Energy, 9.5 times more Fat, 11.6 times more Saturated Fat, 12.7 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.