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

Macros Ratio

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

Macro Nutrients

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.5% 305kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.82% 4.2g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	6.76% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	15% 0.2mg	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	15.8% 63μg	16.8% 67μg	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	99% 89.2mg	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	5.2% 0.78mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	31% 0.28mg	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	9.13% 0.73mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	90% 2.07mg	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	9.43% 66mg	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.7% 26g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C and 9.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 3.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.2 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Raw Broccoli as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 1.3 times more Calcium and 3.4 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 5.7 times more Copper, 4.7 times more Iron, 4.2 times more Magnesium, 9.8 times more Manganese, 3.1 times more Phosphorus, 17 times more Selenium, 11.5 times more Sodium and 4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Bread, whole-wheat, prepared from recipe, toasted contains 9 times more Energy, 15.9 times more Fat, 7.7 times more Saturated Fat, 5.5 times more Omega 3, 58.8 times more Omega 6, 8.5 times more Carbohydrate, 2.5 times more Sugars, 2.6 times more Fiber and 3.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.