Comparing Nutrients in 100 calories Boiled Broccoli VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Weight per 100 calories

• Boiled Broccoli: 286g
• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 32.4g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 8.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	12.2% 16g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	4.38% 3.17g	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	2.9% 2.1g	0.62% 0.45g	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	% 1.4g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.43g	4.17% 1.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.85% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.97% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	2.24% 0.029mg	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	77% 309μg	NA	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	206% 185mg	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	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	11.4% 114mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	2.66% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	3.07% 0.25mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	7.1% 0.16mg	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	27.3% 191mg	3.56% 25mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	1.17% 40mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.28% 10.5g	3700g per day for Men 19-50 years

Boiled Broccoli VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Udi's, Gluten Free, Soft & Hearty Whole Grain Bread?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of Boiled Broccoli have 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 19.6 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparing minerals per 100 calories for Boiled Broccoli vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• 100 calories of Boiled Broccoli have 5.9 times more Calcium, 7.3 times more Copper, 7.8 times more Iron, 6 times more Magnesium, 3.4 times more Manganese, 7.7 times more Phosphorus, 21 times more Potassium, 6.8 times more Zinc and 24.3 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 1.4 times more Sodium than Boiled and Drained Broccoli.
• 100 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have 1.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 4.7 times more Fructose, 5.9 times more Fiber and 2.9 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While 100 kcal of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contain 2.6 times more Fat and 3.5 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Broccoli provide inadequate amounts of Omega 6