Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 300 calories

Wheat Reduced-calorie Bread

138g

Broccoli

882g

Wheat Reduced-calorie Bread has 6.4 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 - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Wheat Reduced-calorie Breadvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.16%4.04g

Fat

3.37%3.26g

4.04 gvs3.26 g

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

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3.63%1.16g

Saturated Fat

3.14%1g

1.16 gvs1 g

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

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7.6%0.12g

Omega 3

34.7%0.56g

0.12 gvs0.56 g

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

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8.95%1.52g

Omega 6

2.54%0.43g

1.52 gvs0.43 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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45%58.7g

Carbohydrate

45%58.6g

58.7 gvs58.6 g

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

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7.07%5.13g

Sugars

20.7%15g

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

5.13 gvs15 g

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

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3.1%2.24g

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]

2.24 gvs6 g

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

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%1.3g

Glucose

%4.32g

1.3 gvs4.32 g

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

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%0g

Sucrose

%0.88g

0 gvs0.88 g

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

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40.4%15.3g

Fiber

60.4%23g

15.3 gvs23 g

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

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33%18.4g

Protein

44.4%25g

18.4 gvs25 g

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

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Vitamins

Wheat Reduced-calorie 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 .

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40.3%0.48mg

Vitamin B1

52.2%0.63mg

Thiamine

0.48 mgvs0.63 mg

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

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15%0.19mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.19 mgvs1.03 mg

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

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32.7%5.23mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

5.23 mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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6.4%0.083mg

Vitamin B6

119%1.54mg

Pyridoxine

0.083 mgvs1.54 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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31.5%126μg

Vitamin B9

139%556μg

Folates and Folic Acid

126 μgvs556 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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0.15%0.14mg

Vitamin C

875%787mg

Ascorbic acid

0.14 mgvs787 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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2.2%0.33mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.33 mgvs6.9 mg

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

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0.23%0.28μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0.28 μgvs896 μg

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

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Minerals

Wheat Reduced-calorie Breadvs Broccoli

22.5%225mg

Calcium

41.5%415mg

225 mgvs415 mg

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

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26.3%0.24mg

Copper

48%0.43mg

0.24 mgvs0.43 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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50.3%4.02mg

Iron

80.5%6.44mg

4.02 mgvs6.44 mg

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

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14%59.4mg

Magnesium

44%185mg

59.4 mgvs185 mg

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

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72.7%1.67mg

Manganese

80.6%1.85mg

1.67 mgvs1.85 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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29.4%206mg

Phosphorus

83%582mg

206 mgvs582 mg

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

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6.1%207mg

Potassium

82%2788mg

207 mgvs2788 mg

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

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76.4%42μg

Selenium

40%22μg

42 μgvs22 μg

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

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30.6%459mg

Sodium

19.4%291mg

459 mgvs291 mg

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

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17%1.87mg

Zinc

33%3.6mg

1.87 mgvs3.6 mg

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

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1.48%54.7g

Water

21.3%788g

54.7 gvs788 g

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

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Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 18.6 times more Vitamin B6, 4.4 times more Vitamin B9, 5693.1 times more Vitamin C, 20.7 times more Vitamin E and 3242.2 times more Vitamin K than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Broccoli:

Wheat Reduced-calorie Bread has 1.9 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.8 times more Phosphorus, 13.4 times more Potassium, 1.9 times more Zinc and 14.4 times more Water than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Wheat Reduced-calorie Bread has 1.2 times more Fat and 3.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 4.6 times more Omega 3, 2.9 times more Sugars, 2.7 times more Fructose, 1.5 times more Fiber and 1.4 times more Protein than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wheat Reduced-calorie BreadVS White Reduced-calorie BreadBroccoliVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: