Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	0.97% 28kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	31% 40.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.16% 2.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	31.6% 12g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.92% 0.077mg	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	14% 56μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	0.44% 0.4mg	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	8.8% 1.32mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.3% 33mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	14.8% 0.13mg	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	7.63% 0.61mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	19.7% 0.45mg	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	7% 49mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Rye Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.7 times more Vitamin B6, 100.3 times more Vitamin C, 4.7 times more Vitamin E and 146.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 6.7 times more Vitamin B1, 3 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Rye Reduced-calorie Bread:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 2.3 times more Calcium, 3.9 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 39.9 times more Selenium, 46.6 times more Sodium and 2.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Rye Reduced-calorie Bread contain 7.3 times more Energy, 24.2 times more Fat, 54.6 times more Omega 6, 7.6 times more Carbohydrate, 1.6 times more Sugars, 4 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Rye Reduced-calorie Bread offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6