Comparing Nutrients in 1 pound Enriched White Pita Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	43% 1247kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	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	26.3% 9.98g	36% 13.6g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	61% 0.79mg	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	121% 485μg	107% 426μg	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	344% 310mg	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	9.07% 1.36mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	39% 390mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	18% 0.16mg	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	149% 12mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	50.5% 1.16mg	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	63% 440mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	162% 2431mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	3.94% 146g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched White Pita Bread vs Frozen Broccoli Spears:

• Enriched White Pita Bread has 8.3 times more Vitamin B1, 2.9 times more Vitamin B2, 10 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 5.1 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 507 times more Vitamin K than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 1 lb.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enriched White Pita Bread vs Frozen Broccoli Spears:

• Enriched White Pita Bread has 2.1 times more Calcium, 4.7 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 14.3 times more Selenium, 31.5 times more Sodium and 2.5 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.

Comparison of macro-nutrients per 1 pound:

• Enriched White Pita Bread has 9.5 times more Energy, 3.5 times more Fat, 13.8 times more Omega 6, 10.4 times more Carbohydrate and 3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 5.2 times more Omega 3 and 1.4 times more Fiber than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Frozen Broccoli Spears have similar amounts of Sugars per 1 lb.
• Both Enriched White Pita Bread as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.