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

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	95% 2750kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	499% 6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	268% 1070μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	86% 860mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	73.5% 2500mg	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	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.68% 321g	24.5% 906g	3700g per day for Men 19-50 years

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

• Enriched White Pita Bread has 8.3 times more Vitamin B1, 2.9 times more Vitamin B2, 10 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 5.1 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 507 times more Vitamin K than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 1 kg.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Enriched White Pita Bread has 2.1 times more Calcium, 4.7 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 14.3 times more Selenium, 31.5 times more Sodium and 2.5 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.

Comparison of macro-nutrients per 1 kilogram:

• Enriched White Pita Bread has 9.5 times more Energy, 3.5 times more Fat, 13.8 times more Omega 6, 10.4 times more Carbohydrate and 3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.2 times more Omega 3 and 1.4 times more Fiber than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Sugars per 1 kg.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.