Comparing Nutrients in 1 pound Enriched White Pita Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Enriched White Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	43% 1247kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	9.94% 13g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	39% 390mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	162% 2431mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	3.94% 146g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched White Pita Bread versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Enriched White Pita Bread has 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 5 times more Vitamin B6, more Vitamin C, 5.4 times more Vitamin E and 1120 times more Vitamin K than Enriched White Pita Bread.
• 1 pound of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Enriched White Pita Bread as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Enriched White Pita Bread has 4 times more Copper, 1.2 times more Iron, 1.2 times more Manganese, 1.3 times more Phosphorus, 27.1 times more Selenium and 16.2 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium, 1.6 times more Potassium and 2.9 times more Water than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Broccoli Raab contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched White Pita Bread has 12.5 times more Energy, 17.6 times more Omega 6, 19.5 times more Carbohydrate and 2.9 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.9 times more Omega 3 than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Enriched White Pita Bread provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6