Comparing Nutrients in 5 ounces Plain Chapati Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plain Chapati Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	14.5% 421kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	0.74% 0.54g	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	1.06% 0.77g	0.33% 0.24g	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	% 0.35g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 0.16g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	10% 3.83g	38g per day for Men 19-50 years
Protein	28.5% 16g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	18.6% 0.24mg	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	21.6% 86.5μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.3% 1.25mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	6.6% 0.06mg	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	53.3% 4.27mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	24.3% 0.56mg	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	37.3% 261mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Chapati Bread versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Broccoli Raab:

• 5 ounces of Plain Chapati Bread have 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Vitamin B9 and 1.8 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Broccoli Raab:

• 5 ounces of Plain Chapati Bread have 6 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, 53.7 times more Selenium, 12.4 times more Sodium and 2 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.8 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Broccoli Raab contain similar levels of Calcium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Chapati Bread have 13.5 times more Energy, 15.2 times more Fat, 23.5 times more Saturated Fat, 34.9 times more Omega 6, 16.3 times more Carbohydrate, 7.2 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Omega 3 than Commercially Prepared Plain Chapati Bread.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6