Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Energy	9.66% 280kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	357% 464g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	79% 30g	129% 49g	38g per day for Men 19-50 years
Protein	55.4% 31g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	33% 330mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	280% 2.52mg	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	76.3% 6.1mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	70% 490mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Chapati Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Vitamin E than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 10 times more Vitamin B1, 2.5 times more Vitamin B2, 14.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Chapati Bread provide similar amounts of Vitamin B9 per one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.7 times more Water than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 2.8 times more Calcium, 7.4 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 5.6 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 76.7 times more Selenium, 37.2 times more Sodium and 5.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Commercially Prepared Plain Chapati Bread contains 10.6 times more Energy, 62.1 times more Fat, 108.5 times more Saturated Fat, 3.1 times more Omega 3, 77.9 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6