Comparing Nutrients in 14 ounces Whole-wheat Pita Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Whole-wheat Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	36% 1040kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	69.5% 39g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	52.2% 0.68mg	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	34.7% 139μg	82.4% 329μg	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	89% 80mg	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	16% 2.42mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	18.5% 0.17mg	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	152% 12mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	68% 1.57mg	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	102% 714mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	318% 175μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	111% 1671mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	3.3% 121g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole-wheat Pita Bread VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole-wheat Pita Bread versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole-wheat Pita Bread vs Broccoli Raab:

• 14 ounces of Whole-wheat Pita Bread have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 160 times more Vitamin K than Whole-wheat Pita Bread.
• 14 ounces of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Whole-wheat Pita Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole-wheat Pita Bread vs Broccoli Raab:

• 14 ounces of Whole-wheat Pita Bread have 6.9 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 44 times more Selenium, 12.8 times more Sodium and 2 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 7.2 times more Calcium and 3 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Broccoli Raab contain similar levels of Potassium per 14 ounces.
• 14 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole-wheat Pita Bread have 11.9 times more Energy, 34.5 times more Omega 6, 19.6 times more Carbohydrate, 7.6 times more Sugars, 2.3 times more Fiber and 3.1 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3.6 times more Omega 3 than Whole-wheat Pita Bread.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6