Comparing Nutrients in 100 grams Seasoned Dry Bread Crumbs VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Seasoned Dry Bread Crumbs	15%	13%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.2% 383kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	2.73% 1.98g	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	% 1.72g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.08g	g per day for Men 19-50 years
Fiber	13% 4.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	25.2% 14g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.16mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	29.8% 119μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.6% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	72% 65mg	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	1.73% 0.26mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Dry Bread Crumbs	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 182mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	61.5% 4.9mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	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	25.3% 177mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 15.3 times more Vitamin B1, 3.4 times more Vitamin B2, 11.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 24 times more Vitamin C, 5.6 times more Vitamin E and 3.1 times more Vitamin K than Seasoned Grated Dry Bread Crumbs .
• Both Seasoned Grated Dry Bread Crumbs and Boiled and Drained Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Seasoned Dry Bread Crumbs vs Boiled Broccoli:

• Seasoned Grated Dry Bread Crumbs have 4.6 times more Calcium, 4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.6 times more Phosphorus, 15.4 times more Selenium, 51.2 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 14.1 times more Water than Seasoned Grated Dry Bread Crumbs .

Comparison of macro-nutrients per 100 grams:

• Seasoned Grated Dry Bread Crumbs have 10.9 times more Energy, 13.4 times more Fat, 17.6 times more Saturated Fat, 1.8 times more Omega 3, 40.9 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Sugars, 2.7 times more Fructose, 1.5 times more Fiber and 5.9 times more Protein than Boiled and Drained Broccoli.
• Both Seasoned Grated Dry Bread Crumbs as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.