Comparing Nutrients in 500 calories Broccoli Raab VS Enriched White Pita Bread

Weight per 500 calories

• Broccoli Raab: 2273g
• Enriched White Pita Bread: 182g

Enriched White Pita Bread has 12.5 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Enriched White Pita Bread?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	78% 101g	130g per day for Men 19-50 years
Sugars	12% 8.64g	3.26% 2.36g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	129% 72g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	4.76% 0.062mg	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	472% 1886μg	48.6% 195μg	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	510% 459mg	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	245% 37mg	3.64% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	245% 2455mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	34% 0.31mg	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	608% 48.6mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	11.3% 47.3mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	38% 0.87mg	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	237% 1659mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	89.6% 49.3μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	65% 975mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	57% 2103g	1.58% 58.4g	3700g per day for Men 19-50 years

Broccoli Raab VS Enriched White Pita Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Enriched White Pita Bread?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Enriched White Pita Bread:

• 500 calories of Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B1, 4.9 times more Vitamin B2, 3.3 times more Vitamin B3, 10.1 times more Vitamin B5, 62.9 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 14000 times more Vitamin K than Enriched White Pita Bread.
• 500 calories of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Enriched White Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Enriched White Pita Bread:

• 500 calories of Broccoli Raab have 15.7 times more Calcium, 3.1 times more Copper, 10.2 times more Iron, 10.6 times more Magnesium, 10.3 times more Manganese, 9.4 times more Phosphorus, 20.4 times more Potassium, 11.5 times more Zinc and 36 times more Water than Enriched White Pita Bread.
• While 500 kcal of Enriched White Pita Bread contain 2.2 times more Selenium and 1.3 times more Sodium than Raw Broccoli Raab.
• 500 calories of Enriched White Pita Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 5.1 times more Fat, 98.4 times more Omega 3, 3.7 times more Sugars, 15.3 times more Fiber and 4.4 times more Protein than Enriched White Pita Bread.
• While 500 kcal of Enriched White Pita Bread contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Enriched White Pita Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Enriched White Pita Bread provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Enriched White Pita Bread provide inadequate amounts of Omega 6 in 500 calories.