Comparing Nutrients in 100 grams Broccoli VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Broccoli	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	39.3% 51g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	15.6% 11.3g	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	0.94% 0.68g	2.12% 1.54g	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	% 1.66g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.3% 0.095mg	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	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	5.9% 0.053mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	19% 0.44mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Raw Broccoli has 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.1 times more Vitamin E than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Raw Broccoli has 1.4 times more Iron, 3 times more Potassium and 2.7 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.3 times more Calcium, 2.1 times more Manganese, 4.4 times more Selenium and 15.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 8.8 times more Energy, 21.7 times more Fat, 5.5 times more Saturated Fat, 8.3 times more Omega 3, 29.1 times more Omega 6, 7.7 times more Carbohydrate, 6.6 times more Sugars, 2.3 times more Fructose, 2.1 times more Fiber and 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 100 g.