Comparing Nutrients in 1 kilogram Enriched White Pita Bread VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	95% 2750kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 557g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	18% 13g	20.3% 14.7g	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	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	163% 91g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	499% 6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	100% 1.3mg	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	268% 1070μg	75% 300μg	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	446% 401mg	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% 3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	86% 860mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	47.8% 0.43mg	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	328% 26mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	141% 3.25mg	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	139% 970mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	493% 271μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	357% 5360mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	8.68% 321g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched White Pita Bread versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched White Pita Bread vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Enriched White Pita Bread has 10.9 times more Vitamin B1, 4 times more Vitamin B2, 10.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 3.8 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and 440.5 times more Vitamin K than Enriched White Pita Bread.
• 1 kilogram of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Enriched White Pita Bread as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched White Pita Bread vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Enriched White Pita Bread has 1.7 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 14.3 times more Selenium, 22.3 times more Sodium and 2.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched White Pita Bread has 9.8 times more Energy, 39.3 times more Omega 6, 10.4 times more Carbohydrate and 2.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.8 times more Omega 3 and 1.4 times more Fiber than Enriched White Pita Bread.
• 1 kilogram of Enriched White Pita Bread provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6