Comparing Nutrients in 1 kilogram White Pita Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
White Pita Bread	13%	4%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	White Pita Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	95% 2750kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 557g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	NA	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	White Pita Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	56% 2.8mg	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	60% 240μg	168% 670μg	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	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pita Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	86% 860mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	42.2% 0.38mg	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	175% 14mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	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	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	8.68% 321g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: White Pita Bread VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of White Pita Bread has 5 times more Vitamin B1, 4.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Unenriched White Pita Bread.
• Both White Pita Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of White Pita Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Unenriched White Pita Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of White Pita Bread has 1.5 times more Calcium, 4.4 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 22.3 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Potassium and 2.8 times more Water than Unenriched White Pita Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Pita Bread has 10.6 times more Energy, 16.5 times more Omega 6, 11.7 times more Carbohydrate and 3.2 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.4 times more Omega 3 and 1.4 times more Fiber than Unenriched White Pita Bread.
• 1 kilogram of White Pita Bread provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6