Comparing Nutrients in 14 ounces Enriched White Pita Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	37.6% 1091kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	31.3% 12g	38g per day for Men 19-50 years
Protein	64.5% 36g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	53.4% 0.69mg	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	106% 425μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.94% 1.2mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	34% 341mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	16% 0.14mg	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	130% 10.4mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	44% 1mg	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	55% 385mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	142% 2127mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	3.44% 127g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched White Pita Bread vs Frozen Broccoli Spears:

• Enriched White Pita Bread has 8.3 times more Vitamin B1, 2.9 times more Vitamin B2, 10 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 5.1 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 507 times more Vitamin K than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 14 oz.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched White Pita Bread vs Frozen Broccoli Spears:

• Enriched White Pita Bread has 2.1 times more Calcium, 4.7 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 14.3 times more Selenium, 31.5 times more Sodium and 2.5 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.

Comparison of macro-nutrients per 14 ounces:

• Enriched White Pita Bread has 9.5 times more Energy, 3.5 times more Fat, 13.8 times more Omega 6, 10.4 times more Carbohydrate and 3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.2 times more Omega 3 and 1.4 times more Fiber than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Sugars per 14 oz.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.