Comparing Nutrients in 500 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 500 calories

Wheat Reduced-calorie Bread

230g

Broccoli

1471g

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 500 calories - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Wheat Reduced-calorie Breadvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.94%6.73g

Fat

5.6%5.44g

6.73 gvs5.44 g

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

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6.05%1.94g

Saturated Fat

5.24%1.68g

1.94 gvs1.68 g

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

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12.7%0.2g

Omega 3

58%0.93g

0.2 gvs0.93 g

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

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15%2.53g

Omega 6

4.24%0.72g

2.53 gvs0.72 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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75.3%98g

Carbohydrate

75%98g

98 gvs98 g

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

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11.8%8.55g

Sugars

34.5%25g

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

8.55 gvs25 g

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

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5.15%3.73g

Fructose

13.8%10g

≤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]

3.73 gvs10 g

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

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%2.2g

Glucose

%7.2g

2.2 gvs7.2 g

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

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%0g

Sucrose

%1.47g

0 gvs1.47 g

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

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67.3%25.6g

Fiber

101%38.2g

25.6 gvs38.2 g

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

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55%30.7g

Protein

74%41.5g

30.7 gvs41.5 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

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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67.2%0.81mg

Vitamin B1

87%1.04mg

Thiamine

0.81 mgvs1.04 mg

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

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25%0.32mg

Vitamin B2

132%1.72mg

Riboflavin

0.32 mgvs1.72 mg

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

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54.4%8.7mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

8.7 mgvs9.4 mg

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

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

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10.6%0.14mg

Vitamin B6

198%2.57mg

Pyridoxine

0.14 mgvs2.57 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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52.4%210μg

Vitamin B9

232%926μg

Folates and Folic Acid

210 μgvs926 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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0.26%0.23mg

Vitamin C

1458%1312mg

Ascorbic acid

0.23 mgvs1312 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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3.7%0.55mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.55 mgvs11.5 mg

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

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0.38%0.46μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0.46 μgvs1494 μg

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

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Minerals

Wheat Reduced-calorie Breadvs Broccoli

37.6%376mg

Calcium

69%691mg

376 mgvs691 mg

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

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43.8%0.39mg

Copper

80%0.72mg

0.39 mgvs0.72 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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84%6.7mg

Iron

134%10.7mg

6.7 mgvs10.7 mg

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

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23.6%99mg

Magnesium

73.5%309mg

99 mgvs309 mg

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

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121%2.8mg

Manganese

134%3.1mg

2.8 mgvs3.1 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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49%343mg

Phosphorus

139%971mg

343 mgvs971 mg

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

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10%346mg

Potassium

137%4647mg

346 mgvs4647 mg

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

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127%70μg

Selenium

67%36.8μg

70 μgvs36.8 μg

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

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51%765mg

Sodium

32.4%485mg

765 mgvs485 mg

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

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28.3%3.1mg

Zinc

55%6.03mg

3.1 mgvs6.03 mg

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

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2.47%91g

Water

35.5%1313g

91 gvs1313 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: