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Comparing Nutrients in 14 ounces BroccoliVS Rice Bran Bread

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Rice Bran Bread
14%
16%
70%
14 oz ▼

Macro Nutrients

4.65%135kcal
Energy
33.3%964kcal
135 kcalvs964 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g
Fat
19%18.3g
1.47 gvs18.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g
Saturated Fat
8.8%2.8g
0.45 gvs2.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g
Omega 3
26.3%0.42g
0.25 gvs0.42 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
38.6%6.56g
0.19 gvs6.56 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
133%173g
26.4 gvs173 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g
Sugars
25.6%18.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.75 gvs18.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g
Fructose
NA
≤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
NA
1.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
51%19.4g
10.3 gvs19.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
63%35.3g
11 gvs35.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.7%123μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
123 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg
Vitamin B1
216%2.6mg
Thiamine
0.28 mgvs2.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
92%1.2mg
Riboflavin
0.46 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
169%27mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
45.5%2.27mg
Vitamin B5
61.6%3.08mg
Pantothenic acid
2.27 mgvs3.08 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg
Vitamin B6
82%1.06mg
Pyridoxine
0.69 mgvs1.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
85.3%341μg
Folates and Folic Acid
250 μgvs341 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 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
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg
Vitamin E
17%2.58mg
Tocopherols and Tocotrienols
3.1 mgvs2.58 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg
Vitamin K
3.3%3.97μg
Phytomenadione or phylloquinone
403 μgvs3.97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
27.4%274mg
187 mgvs274 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
81%0.73mg
0.19 mgvs0.73 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
179%14.3mg
2.9 mgvs14.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
75.6%318mg
83.3 mgvs318 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg
Manganese
274%6.3mg
0.83 mgvs6.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
101%706mg
262 mgvs706 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg
Potassium
25%853mg
1254 mgvs853 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg
Selenium
207%114μg
9.92 μgvs114 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg
Sodium
71%1068mg
131 mgvs1068 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg
Zinc
47.3%5.2mg
1.63 mgvs5.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g
Water
4.4%163g
354 gvs163 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 Rice Bran Bread:
Comparing minerals per 14 ounces for Broccoli vs Rice Bran Bread:
Comparison of macro-nutrients per 14 ounces:



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