Comparing Nutrients in 100 grams Bread, whole-wheat, prepared from recipe VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe	12%	17%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe	Broccoli	Recommended Dietary Allowance
Energy	9.6% 278kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.62g	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	39.5% 51.4g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	5.3% 3.84g	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	15.8% 6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe	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	25.3% 0.3mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	16.3% 65μg	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	5.07% 0.76mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.83% 9.4μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe	Broccoli	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	38.8% 3.1mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	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	26.7% 187mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bread, whole-wheat, prepared from recipe vs Broccoli:

• Bread, whole-wheat, prepared from recipe has 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 10.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Raw Broccoli have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Bread, whole-wheat, prepared from recipe as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bread, whole-wheat, prepared from recipe vs Broccoli:

• Bread, whole-wheat, prepared from recipe has 5.2 times more Copper, 4.2 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 2.8 times more Phosphorus, 15.4 times more Selenium, 10.5 times more Sodium and 3.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium and 2.7 times more Water than Bread, whole-wheat, prepared from recipe.
• Both Bread, whole-wheat, prepared from recipe and Raw Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, whole-wheat, prepared from recipe has 8.2 times more Energy, 14.6 times more Fat, 7 times more Saturated Fat, 5 times more Omega 3, 53.5 times more Omega 6, 7.7 times more Carbohydrate, 2.3 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Bread, whole-wheat, prepared from recipe as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.