Comparing Nutrients in 100 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 100 calories

Wheat Reduced-calorie Bread

46g

Broccoli

294g

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 100 calories - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Wheat Reduced-calorie Breadvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.35g

Fat

1.12%1.1g

1.35 gvs1.1 g

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

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1.2%0.39g

Saturated Fat

1.05%0.34g

0.39 gvs0.34 g

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

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2.53%0.041g

Omega 3

11.6%0.19g

0.041 gvs0.19 g

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

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3%0.51g

Omega 6

0.85%0.14g

0.51 gvs0.14 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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15%19.6g

Carbohydrate

15%19.5g

19.6 gvs19.5 g

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

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2.36%1.7g

Sugars

6.9%5g

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

1.7 gvs5 g

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

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1.03%0.75g

Fructose

2.76%2g

≤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]

0.75 gvs2 g

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

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%0.44g

Glucose

%1.44g

0.44 gvs1.44 g

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

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%0g

Sucrose

%0.29g

0 gvs0.29 g

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

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13.5%5.1g

Fiber

20%7.65g

5.1 gvs7.65 g

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

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11%6.14g

Protein

15%8.3g

6.14 gvs8.3 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

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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13.4%0.16mg

Vitamin B1

17.4%0.21mg

Thiamine

0.16 mgvs0.21 mg

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

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4.96%0.065mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.065 mgvs0.34 mg

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

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11%1.74mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.74 mgvs1.88 mg

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

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

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2.13%0.028mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.028 mgvs0.51 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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10.5%42μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

42 μgvs185 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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0.051%0.046mg

Vitamin C

292%262mg

Ascorbic acid

0.046 mgvs262 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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0.74%0.11mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.11 mgvs2.3 mg

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

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0.077%0.092μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.092 μgvs299 μg

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

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Minerals

Wheat Reduced-calorie Breadvs Broccoli

7.5%75mg

Calcium

14%138mg

75 mgvs138 mg

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

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8.76%0.079mg

Copper

16%0.14mg

0.079 mgvs0.14 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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16.8%1.34mg

Iron

27%2.15mg

1.34 mgvs2.15 mg

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

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4.7%20mg

Magnesium

14.7%61.8mg

20 mgvs61.8 mg

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

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24.2%0.56mg

Manganese

27%0.62mg

0.56 mgvs0.62 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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9.8%68.7mg

Phosphorus

27.7%194mg

68.7 mgvs194 mg

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

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2.03%69mg

Potassium

27.3%929mg

69 mgvs929 mg

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

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25.5%14μg

Selenium

13.4%7.35μg

14 μgvs7.35 μg

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

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10%153mg

Sodium

6.47%97mg

153 mgvs97 mg

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

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5.66%0.62mg

Zinc

11%1.2mg

0.62 mgvs1.2 mg

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

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0.49%18.2g

Water

7.1%263g

18.2 gvs263 g

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

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Lets compare vitamin content per 100 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 100 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Wheat Reduced-calorie Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Wheat Reduced-calorie BreadVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Wheat Reduced-calorie Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: