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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	0.97% 28kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.12% 5.36g	39.4% 51g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	7.96% 5.77g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Toasted Commercially Prepared Whole-wheat 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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18.2% 0.24mg	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	7.5% 30μg	13% 52μg	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	44.6% 40mg	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	8.8% 1.32mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	74.4% 0.67mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	111% 2.55mg	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	7.86% 55mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.66% 24.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Toasted Commercially Prepared Whole-wheat Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Spears Frozen Broccoli versus 100 g of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Spears Frozen Broccoli have more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 9.8 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 6.8 times more Vitamin B1, 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Spears Frozen Broccoli have 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 2.5 times more Calcium, 15.6 times more Copper, 4.9 times more Iron, 5 times more Magnesium, 7.8 times more Manganese, 5.5 times more Phosphorus, 1.8 times more Potassium, 27.7 times more Selenium, 23.5 times more Sodium and 7.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spears Frozen Broccoli have 1.4 times more Omega 3 than Toasted Commercially Prepared Whole-wheat Bread.
• While 100 g of Toasted Commercially Prepared Whole-wheat Bread contain 10.9 times more Energy, 37 times more Fat, 51.2 times more Saturated Fat, 54.5 times more Omega 6, 9.5 times more Carbohydrate, 3.9 times more Sugars, 2.5 times more Fiber and 5.2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3