Comparing Nutrients in 1 kilogram Boiled Broccoli VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Boiled Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Energy	12% 350kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	357% 464g	130g per day for Men 19-50 years
Sugars	19% 14g	37.5% 27g	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	10.2% 7.4g	7.45% 5.4g	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	% 4.9g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2.9g	g per day for Men 19-50 years
Fiber	87% 33g	129% 49g	38g per day for Men 19-50 years
Protein	42.5% 24g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	208% 2.7mg	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	270% 1080μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	40% 400mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	544% 12.5mg	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	96% 670mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 893g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Plain Chapati Bread:

• Boiled and Drained Broccoli has 1.8 times more Vitamin B9 and 1.6 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 8.7 times more Vitamin B1, 1.6 times more Vitamin B2, 12.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Plain Chapati Bread:

• Boiled and Drained Broccoli has 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.3 times more Calcium, 4.1 times more Copper, 4.5 times more Iron, 3 times more Magnesium, 6.4 times more Manganese, 2.7 times more Phosphorus, 33.6 times more Selenium, 10 times more Sodium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Plain Chapati Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.4 times more Fructose than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 8.5 times more Energy, 18.2 times more Fat, 24.7 times more Saturated Fat, 19.9 times more Omega 6, 6.5 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fiber and 4.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Commercially Prepared Plain Chapati Bread have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 1 kg.