Comparing Nutrients in 1 kilogram Refrigerated Whole Wheat Naan Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Broccoli	Recommended Dietary Allowance
Energy	99% 2860kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	72% 12.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 462g	51% 66.4g	130g per day for Men 19-50 years
Sugars	47% 34g	23.4% 17g	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	11% 8g	9.38% 6.8g	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	% 6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	126% 48g	68.4% 26g	38g per day for Men 19-50 years
Protein	182% 102g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 35.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	135% 1.75mg	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	40% 160μg	158% 630μg	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	0% 0mg	991% 892mg	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	88% 13mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	54.4% 0.49mg	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	216% 17.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	91% 2.1mg	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	269% 1880mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	311% 4670mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	9.43% 349g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Refrigerated Whole Wheat Naan Bread vs Broccoli:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 30.8 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Refrigerated Whole Wheat Naan Bread vs Broccoli:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.3 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 6.7 times more Manganese, 2.8 times more Phosphorus, 4.6 times more Selenium, 14.2 times more Sodium and 3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Potassium and 2.6 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 8.4 times more Energy, 18.1 times more Fat, 25.5 times more Saturated Fat, 24.9 times more Omega 6, 7 times more Carbohydrate, 2 times more Sugars, 1.8 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Raw Broccoli have similar amounts of Fructose per 1 kg.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.