Comparing Nutrients in 300 calories Whole Wheat French BreadVS Broccoli

Weight per 300 calories

Whole Wheat French Bread

126g

Broccoli

882g

Whole Wheat French Bread has 7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Whole Wheat French Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Wheat French Bread

14%

82%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Whole Wheat French Breadvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

1.35%1.3g

Fat

3.37%3.26g

1.3 gvs3.26 g

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

Find Baked Products rich in Fat

0%0g

Saturated Fat

3.14%1g

0 gvs1 g

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

Find Baked Products rich in Saturated Fat

2.75%0.044g

Omega 3

34.7%0.56g

0.044 gvs0.56 g

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

Find Baked Products rich in Omega 3

4%0.68g

Omega 6

2.54%0.43g

0.68 gvs0.43 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

47.4%61.6g

Carbohydrate

45%58.6g

61.6 gvs58.6 g

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

Find Baked Products rich in Carbohydrate

0%0g

Sugars

20.7%15g

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

0 gvs15 g

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

Find Baked Products rich in Sugars

Fructose

8.28%6g

≤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]

NA gvs6 g

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

Find Baked Products rich in Fructose

Glucose

%4.32g

NA gvs4.32 g

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

Find Baked Products rich in Glucose

Sucrose

%0.88g

NA gvs0.88 g

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

Find Baked Products rich in Sucrose

14%5.27g

Fiber

60.4%23g

5.27 gvs23 g

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

Find Baked Products rich in Fiber

18.7%10.5g

Protein

44.4%25g

10.5 gvs25 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Whole Wheat French Breadvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

54.6%0.66mg

Vitamin B1

52.2%0.63mg

Thiamine

0.66 mgvs0.63 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

24.3%0.32mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.32 mgvs1.03 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

30.6%4.9mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs5.64 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15.4%0.2mg

Vitamin B6

119%1.54mg

Pyridoxine

0.2 mgvs1.54 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

30%121μg

Vitamin B9

139%556μg

Folates and Folic Acid

121 μgvs556 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

2.5%0.38mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.38 mgvs6.9 mg

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

Find Baked Products rich in Vitamin E

0.73%0.88μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0.88 μgvs896 μg

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

Find Baked Products rich in Vitamin K

Minerals

Whole Wheat French Breadvs Broccoli

5.27%52.7mg

Calcium

41.5%415mg

52.7 mgvs415 mg

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

Find Baked Products rich in Calcium

26.2%0.24mg

Copper

48%0.43mg

0.24 mgvs0.43 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

11.8%0.94mg

Iron

80.5%6.44mg

0.94 mgvs6.44 mg

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

Find Baked Products rich in Iron

15.5%65.3mg

Magnesium

44%185mg

65.3 mgvs185 mg

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

Find Baked Products rich in Magnesium

Manganese

80.6%1.85mg

NA mgvs1.85 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

28.5%200mg

Phosphorus

83%582mg

200 mgvs582 mg

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

Find Baked Products rich in Phosphorus

6%205mg

Potassium

82%2788mg

205 mgvs2788 mg

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

Find Baked Products rich in Potassium

71.7%39.4μg

Selenium

40%22μg

39.4 μgvs22 μg

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

Find Baked Products rich in Selenium

31.4%471mg

Sodium

19.4%291mg

471 mgvs291 mg

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

Find Baked Products rich in Sodium

13.2%1.46mg

Zinc

33%3.6mg

1.46 mgvs3.6 mg

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

Find Baked Products rich in Zinc

1.35%50g

Water

21.3%788g

50 gvs788 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Whole Wheat French Bread vs Broccoli:

Raw Broccoli contains more Vitamin A, 3.3 times more Vitamin B2, 7.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 18.3 times more Vitamin E and 1020.3 times more Vitamin K than Whole Wheat French or Vienna Bread.
Both Whole Wheat French or Vienna Bread and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Whole Wheat French or Vienna Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat French Bread vs Broccoli:

Whole Wheat French or Vienna Bread has 1.8 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 7.9 times more Calcium, 1.8 times more Copper, 6.8 times more Iron, 2.8 times more Magnesium, 2.9 times more Phosphorus, 13.6 times more Potassium, 2.5 times more Zinc and 15.8 times more Water than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 300 calories:

Whole Wheat French or Vienna Bread has 1.6 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Fat, more Saturated Fat, 12.7 times more Omega 3, more Sugars, 4.4 times more Fiber and 2.4 times more Protein than Whole Wheat French or Vienna Bread.
Both Whole Wheat French or Vienna Bread and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Whole Wheat French or Vienna Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Wheat French BreadVS Whole Grain BagelsBroccoliVS Whole Grain BagelsWhole Wheat French BreadVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Whole Wheat French BreadVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Wheat French Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: