Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	3.83% 111kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	171% 222g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	15.7% 11.4g	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	31.3% 12g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	81% 1.05mg	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	34.7% 139μg	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	177% 159mg	0% 0mg	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	35% 5.24mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	13% 131mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	128% 1.15mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	300% 6.9mg	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	27.8% 194mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	9.73% 360g	3.3% 121g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 62.9 times more Vitamin K than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 6.2 times more Vitamin B1, 6.2 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Whole-wheat Pita Bread:

• Boiled Chopped Frozen Broccoli has 2.2 times more Calcium and 3 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 8.5 times more Copper, 5 times more Iron, 5.3 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 62.9 times more Selenium, 38.3 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-wheat Pita Bread contains 9.4 times more Energy, 14.3 times more Fat, 77 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Omega 3 per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.