Comparing Nutrients in 14 ounces Broccoli VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	4.65% 135kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	138% 180g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	22.7% 16.5g	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	3.72% 2.7g	1.9% 1.4g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 6.95g	g per day for Men 19-50 years
Fiber	27% 10.3g	100% 38g	38g per day for Men 19-50 years
Protein	20% 11g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	24.4% 0.32mg	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	62.5% 250μg	9.92% 39.7μg	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	393% 354mg	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	20.6% 3.1mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	18.7% 187mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	64.4% 0.58mg	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	36.2% 2.9mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	182% 4.2mg	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	37.4% 262mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.58% 354g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Frozen Whole Wheat Paratha Bread:

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 29.9 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Frozen Whole Wheat Paratha Bread:

• Raw Broccoli has 1.9 times more Calcium, 2.3 times more Potassium and 2.7 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium, 13.7 times more Sodium and 2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread contains 9.6 times more Energy, 35.7 times more Fat, 51.1 times more Saturated Fat, 49.1 times more Omega 6, 6.8 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.