Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Cooked Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	9.53% 12.4g	170% 221g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	7.1% 5.16g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	23% 8.73g	38g per day for Men 19-50 years
Protein	27% 15.2g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	100% 901μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	70.4% 282μg	106% 425μg	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	163% 147mg	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	67% 10mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	47% 468mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	74% 0.67mg	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	63% 5.04mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	142% 2127mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Enriched White Pita Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Enriched White Pita Bread:

• 14 ounces of Cooked Broccoli Raab have more Vitamin A, 6.5 times more Vitamin B6, more Vitamin C, 8.4 times more Vitamin E and 1280 times more Vitamin K than Enriched White Pita Bread.
• While 14 oz of Enriched White Pita Bread contain 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Enriched White Pita Bread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Enriched White Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Enriched White Pita Bread:

• 14 ounces of Cooked Broccoli Raab have 1.4 times more Calcium, 2.9 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.
• While 14 oz of Enriched White Pita Bread contain 2.2 times more Copper, 2.1 times more Iron, 1.3 times more Manganese, 20.8 times more Selenium, 9.6 times more Sodium and 1.6 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Enriched White Pita Bread contain similar levels of Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 8.4 times more Omega 3 and 1.3 times more Fiber than Enriched White Pita Bread.
• While 14 oz of Enriched White Pita Bread contain 11 times more Energy, 16.5 times more Omega 6, 17.9 times more Carbohydrate and 2.4 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Enriched White Pita Bread provide inadequate amounts of Omega 3