Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	9.66% 280kcal	90% 2620kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	430% 559g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	39.6% 28.7g	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	79% 30g	161% 61g	38g per day for Men 19-50 years
Protein	55.4% 31g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	204% 2.65mg	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	87.5% 350μg	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	446% 401mg	0% 0mg	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	88% 13mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	33% 330mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	322% 2.9mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	757% 17.4mg	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	257% 1800mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	800% 440μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	281% 4210mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	138% 15mg	11mg per day for Men 19-50 years
Water	24.5% 907g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Whole-wheat Pita Bread:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 62.9 times more Vitamin K than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 6.2 times more Vitamin B1, 6.2 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Whole-wheat Pita Bread:

• Boiled Chopped Frozen Broccoli has 2.2 times more Calcium and 3 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 8.5 times more Copper, 5 times more Iron, 5.3 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 62.9 times more Selenium, 38.3 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-wheat Pita Bread contains 9.4 times more Energy, 14.3 times more Fat, 77 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Omega 3 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.