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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	13% 131mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	111% 1mg	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	30.3% 2.42mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	216% 4.97mg	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	27.8% 194mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	388% 213μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	9.73% 360g	3.54% 131g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin E than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 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 Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Chapati Bread provide similar amounts of Vitamin B9 per 14 ounces.

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

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.7 times more Water than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 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 Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Commercially Prepared Plain Chapati Bread contain 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 Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6