Comparing Nutrients in 1 pound Refrigerated Whole Wheat Naan Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	44.7% 1297kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	41.2% 13g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	25% 32.6g	130g per day for Men 19-50 years
Sugars	21.3% 15.4g	8.7% 6.3g	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	5% 3.63g	4.63% 3.36g	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	% 2.72g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	69.8% 0.91mg	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	18% 72.6μg	122% 490μg	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	327% 294mg	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	40% 6mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	98% 7.85mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	38.3% 0.88mg	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	122% 853mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	141% 2118mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.28% 158g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Refrigerated Whole Wheat Naan Bread vs Boiled Broccoli:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 6.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.6 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and 42.8 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Refrigerated Whole Wheat Naan Bread vs Boiled Broccoli:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.5 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 7.2 times more Manganese, 2.8 times more Phosphorus, 7.1 times more Selenium, 11.4 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Potassium and 2.6 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 8.2 times more Energy, 16.3 times more Fat, 36.8 times more Saturated Fat, 24 times more Omega 6, 6.4 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled and Drained Broccoli have similar amounts of Fructose per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.