Comparing Nutrients in 100 grams Boiled Broccoli VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.38% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	40% 52g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	6.37% 4.62g	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	1.02% 0.74g	0.7% 0.51g	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	% 0.49g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	8.23% 0.11mg	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	27% 108μg	30.8% 123μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	French Bread	Recommended Dietary Allowance
Calcium	4% 40mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	25% 0.58mg	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	9.57% 67mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS French Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs French Bread:

• 100 grams of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 6.9 times more Vitamin E and 201.6 times more Vitamin K than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 11.3 times more Vitamin B1, 3.5 times more Vitamin B2 and 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and French Bread provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs French Bread:

• 100 grams of Boiled Broccoli have 2.5 times more Potassium and 2.7 times more Water than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 1.3 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 17.9 times more Selenium, 14.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 1.9 times more Omega 3 and 1.5 times more Fiber than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 7.8 times more Energy, 5.9 times more Fat, 15.5 times more Omega 6, 7.2 times more Carbohydrate, 3.3 times more Sugars and 4.5 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6