Comparing Nutrients in 300 calories Whole-wheat Pita Bread VS Broccoli

Weight per 300 calories

• Whole-wheat Pita Bread: 115g
• Broccoli: 882g

Whole-wheat Pita Bread has 7.7 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Whole-wheat Pita Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole-wheat Pita Bread	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6.74% 1.15g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	45% 58.6g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	18.4% 7g	60.4% 23g	38g per day for Men 19-50 years
Protein	20% 11.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.3% 0.39mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.3% 0.3mg	119% 1.54mg	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	10% 40μg	139% 556μg	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	875% 787mg	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	4.66% 0.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	48% 0.43mg	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	43.8% 3.5mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	80.6% 1.85mg	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	29.4% 206mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole-wheat Pita Bread vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B1, 11.3 times more Vitamin B2, 1.7 times more Vitamin B3, 5.3 times more Vitamin B5, 5.1 times more Vitamin B6, 13.9 times more Vitamin B9, more Vitamin C, 9.9 times more Vitamin E and 559.2 times more Vitamin K than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole-wheat Pita Bread vs Broccoli:

• Whole-wheat Pita Bread has 2.3 times more Selenium and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 24.1 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 14.3 times more Potassium, 2.1 times more Zinc and 22.5 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Raw Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-wheat Pita Bread has 2.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Fat, 4.2 times more Saturated Fat, 9.3 times more Omega 3, 4.6 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole-wheat Pita Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.