Comparing Nutrients in 14 ounces Plain Chapati Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plain Chapati Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	40.6% 1179kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	15% 10.8g	8.05% 5.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.96% 2.14g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60.5% 242μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	37% 369mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	149% 12mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 730mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.54% 131g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Chapati Bread versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Plain Chapati Bread have 10 times more Vitamin B1, 2.5 times more Vitamin B2, 14.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Plain Chapati Bread have 2.8 times more Calcium, 7.4 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 5.6 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 76.7 times more Selenium, 37.2 times more Sodium and 5.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Chapati Bread have 10.6 times more Energy, 62.1 times more Fat, 108.5 times more Saturated Fat, 3.1 times more Omega 3, 77.9 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6