Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Cooked Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	41% 1188kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	195% 254g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	18% 13g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	73% 27.7g	38g per day for Men 19-50 years
Protein	31% 17.4g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	92% 1.2mg	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	80.5% 322μg	39.7% 159μg	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	186% 168mg	0% 0mg	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	76.5% 11.5mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	53.5% 535mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	146% 1.3mg	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	72% 5.76mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	74.5% 313mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	343% 7.9mg	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	53% 372mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	363% 200μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	127% 1910mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Whole-wheat Pita Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Whole-wheat Pita Bread:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin C, 4.1 times more Vitamin E and 182.9 times more Vitamin K than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 2 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Whole-wheat Pita Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Whole-wheat Pita Bread:

• 1 pound of Cooked Broccoli Raab has 7.9 times more Calcium, 2 times more Potassium and 3 times more Water than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 3.9 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 33.8 times more Selenium, 7.5 times more Sodium and 2.8 times more Zinc than Cooked Broccoli Raab.
• 1 pound of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.9 times more Omega 3 than Whole-wheat Pita Bread.
• While 1 lb of Whole-wheat Pita Bread contains 10.5 times more Energy, 32.3 times more Omega 6, 17.9 times more Carbohydrate, 4.6 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6