Comparing Nutrients in 14 ounces BroccoliVS Potato Bread

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Potato Bread

19%

11%

70%

14 oz ▼

Macro Nutrients

Broccolivs Potato Bread

4.65%135kcal

Energy

36.4%1056kcal

135 kcalvs1056 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

13%12.4g

1.47 gvs12.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

0%0g

0.45 gvs0 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

0%0g

0.25 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

0%0g

0.19 gvs0 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

144%187g

26.4 gvs187 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

51.3%37.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs37.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

66%25g

10.3 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

88.6%49.6g

11 gvs49.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Potato Bread

13.7%123μg

Vitamin A

10.6%95μg

RAE, retinol activity equivalents

123 μgvs95 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

62%0.75mg

Thiamine

0.28 mgvs0.75 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

32.4%0.42mg

Riboflavin

0.46 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs4.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

65%3.24mg

Pantothenic acid

2.27 mgvs3.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

71%0.92mg

Pyridoxine

0.69 mgvs0.92 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

125%500μg

Folates and Folic Acid

250 μgvs500 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

25%0.6μg

Cobalamin

0 μgvs0.6 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

1.32%7.94IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs7.94 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

12.4%1.87mg

Tocopherols and Tocotrienols

3.1 mgvs1.87 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

403 μgvs27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Potato Bread

18.7%187mg

Calcium

74.6%746mg

187 mgvs746 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

41.5%0.37mg

0.19 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

112%8.93mg

2.9 mgvs8.93 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

26.5%111mg

83.3 mgvs111 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

43.7%1mg

0.83 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

209%1465mg

262 mgvs1465 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

84%2850mg

1254 mgvs2850 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

68.6%37.7μg

9.92 μgvs37.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

99%1488mg

131 mgvs1488 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

52%5.7mg

1.63 mgvs5.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

3.6%133g

354 gvs133 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Potato Bread:

Raw Broccoli has 1.3 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 14.9 times more Vitamin K than Potato Bread.
While Potato Bread contains 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
Both Raw Broccoli and Potato Bread have similar amounts of Vitamin B2 per 14 oz.
Both Raw Broccoli as well as Potato Bread have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Potato Bread:

Raw Broccoli has 2.7 times more Water than Potato Bread.
While Potato Bread contains 4 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 5.6 times more Phosphorus, 2.3 times more Potassium, 3.8 times more Selenium, 11.4 times more Sodium and 3.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Potato Bread have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has more Omega 3 than Potato Bread.
While Potato Bread contains 7.8 times more Energy, 8.5 times more Fat, 7.1 times more Carbohydrate, 5.5 times more Sugars, 2.4 times more Fiber and 4.4 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Potato Bread have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliPotato BreadVS Boiled BroccoliBroccoliVS Focaccia, Italian flatbread, plainPotato BreadVS Focaccia, Italian flatbread, plain

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Potato Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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