Comparing Nutrients in 100 grams Toasted Commercially Prepared Whole-wheat Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Broccoli	Recommended Dietary Allowance
Energy	10.6% 306kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	7.96% 5.77g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.1g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	13.5% 0.18mg	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	13% 52μg	15.8% 63μg	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	0% 0mg	99% 89.2mg	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	4.2% 0.63mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	5.44% 0.049mg	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	37% 2.96mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	9.13% 0.21mg	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	43.3% 303mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	37.7% 565mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Commercially Prepared Whole-wheat Bread vs Broccoli:

• Toasted Commercially Prepared Whole-wheat Bread has 5.3 times more Vitamin B1, 2.4 times more Vitamin B2, 9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 11.3 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Raw Broccoli have similar amounts of Vitamin B9 and Vitamin E per 100 g.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Commercially Prepared Whole-wheat Bread vs Broccoli:

• Toasted Commercially Prepared Whole-wheat Bread has 2.8 times more Calcium, 13.7 times more Copper, 4.1 times more Iron, 4.7 times more Magnesium, 12.1 times more Manganese, 4.6 times more Phosphorus, 21 times more Selenium, 17.1 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Raw Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Commercially Prepared Whole-wheat Bread has 9 times more Energy, 11 times more Fat, 8.1 times more Saturated Fat, 14.5 times more Omega 6, 7.7 times more Carbohydrate, 3.4 times more Sugars, 2.9 times more Fiber and 5.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.