Comparing Nutrients in 1 pound Refrigerated Whole Wheat Naan Bread VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44.7% 1297kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	41.2% 13g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.54g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21.3% 15.4g	9.2% 6.67g	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	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	% 2.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.8% 268mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	17% 0.15mg	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	98% 7.85mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	141% 2118mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	51% 5.62mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.28% 158g	11% 411g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 3.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 3.5 times more Vitamin B9, more Vitamin C and 26.7 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.8 times more Calcium, 4.6 times more Copper, 2.8 times more Iron, 5.2 times more Magnesium, 6.3 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 16.3 times more Selenium, 42.5 times more Sodium and 4.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 10.2 times more Energy, 55.8 times more Fat, 161.5 times more Saturated Fat, 94 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 1.6 times more Fiber and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.