Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	162% 210g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	17% 12.3g	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	NA	3.38% 2.45g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	25% 14g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	94% 1.22mg	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	63.5% 254μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	15% 150mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	127% 1.14mg	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	34.6% 2.77mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	247% 5.67mg	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	31.8% 222mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	443% 244μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	124% 1855mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11% 411g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Chapati Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Vitamin E than Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 10 times more Vitamin B1, 2.5 times more Vitamin B2, 14.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Chapati Bread provide similar amounts of Vitamin B9 per one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.7 times more Water than Plain Chapati Bread.
• While 1 lb of Commercially Prepared Plain Chapati Bread contains 2.8 times more Calcium, 7.4 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 5.6 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 76.7 times more Selenium, 37.2 times more Sodium and 5.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Commercially Prepared Plain Chapati Bread contains 10.6 times more Energy, 62.1 times more Fat, 108.5 times more Saturated Fat, 3.1 times more Omega 3, 77.9 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6