Comparing Nutrients in 14 ounces Boiled Broccoli VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Energy	4.8% 139kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	170% 221g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	23% 8.73g	38g per day for Men 19-50 years
Protein	17% 9.45g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	10.4% 0.13mg	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	107% 429μg	24% 95μg	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	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Calcium	16% 159mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	83% 1.9mg	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	38% 266mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	142% 2127mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.57% 354g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS White Pita Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs White Pita Bread:

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 4.2 times more Vitamin B1 and 3.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of White Pita Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Unenriched White Pita Bread have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs White Pita Bread:

• 14 ounces of Boiled Broccoli have 2.4 times more Potassium and 2.8 times more Water than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 2.2 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 2.5 times more Manganese, 1.4 times more Phosphorus, 13.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and White Pita Bread contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 5 times more Omega 3 and 1.5 times more Fiber than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 7.9 times more Energy, 10 times more Omega 6, 7.8 times more Carbohydrate and 3.8 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of White Pita Bread provide inadequate amounts of Omega 3