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Comparing Nutrients in 100 grams Bread, white, commercially prepared, low sodium, no saltVS Broccoli

Macros Ratio

Protein Fat Carbs

Bread, white, commercially prepared, low sodium, no salt
12%
12%
76%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

9.2%267kcal
Energy
1.17%34kcal
267 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.6g
Fat
0.38%0.37g
3.6 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.53%0.81g
Saturated Fat
0.36%0.11g
0.81 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
3.94%0.063g
0.035 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.17%0.71g
Omega 6
0.29%0.049g
0.71 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.34%1mg
Cholesterol
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38%49.6g
Carbohydrate
5.1%6.64g
49.6 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.94%4.3g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.3 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.94%0.68g
≤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 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.05%2.3g
Fiber
6.84%2.6g
2.3 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.6%8.2g
Protein
5.04%2.82g
8.2 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.3%0.47mg
Vitamin B1
5.9%0.071mg
Thiamine
0.47 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.2%0.34mg
Vitamin B2
9%0.12mg
Riboflavin
0.34 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.97mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
3.97 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.8%0.39mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.39 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.92%0.064mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.064 mgvs0.18 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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27.8%111μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
111 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.25%0.03μg
Vitamin B12
0%0μg
Cobalamin
0.03 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
99%89.2mg
Ascorbic acid
0 mgvs89.2 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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1.47%0.22mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.22 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.1μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
3.1 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%108mg
Calcium
4.7%47mg
108 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
5.44%0.049mg
0.13 mgvs0.049 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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38%3.03mg
Iron
9.13%0.73mg
3.03 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.7%24mg
Magnesium
5%21mg
24 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.7%0.38mg
Manganese
9.13%0.21mg
0.38 mgvs0.21 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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13.4%94mg
Phosphorus
9.43%66mg
94 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.5%119mg
Potassium
9.3%316mg
119 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.6μg
Selenium
4.55%2.5μg
22.6 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20%298mg
Sodium
2.2%33mg
298 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.64%0.62mg
Zinc
3.73%0.41mg
0.62 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.99%36.7g
Water
2.4%89.3g
36.7 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Bread, white, commercially prepared, low sodium, no salt vs Broccoli:
Comparing minerals per 100 grams for Bread, white, commercially prepared, low sodium, no salt vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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