Comparing Nutrients in 5 ounces Refrigerated Naan Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Refrigerated Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.2% 412kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	25.3% 0.41g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	2.7% 1.97g	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	1.66% 1.2g	1.45% 1.05g	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	% 0.92g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.28mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	22% 0.28mg	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	36% 145μg	38.3% 153μg	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	102% 92mg	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	7.47% 1.1mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	57.6% 4.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	12% 0.27mg	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	20.2% 142mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Refrigerated Naan Bread vs Boiled Broccoli:

• Refrigerated Commercially Prepared Plain Naan Bread has 12.4 times more Vitamin B1, 4.1 times more Vitamin B2 and 10.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.8 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Refrigerated Naan Bread vs Boiled Broccoli:

• Refrigerated Commercially Prepared Plain Naan Bread has 2.1 times more Calcium, 2.1 times more Copper, 4.9 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 17.4 times more Selenium, 11.3 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Potassium and 2.7 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread has 8.3 times more Energy, 13.8 times more Fat, 17.6 times more Saturated Fat, 2.4 times more Omega 3, 35.4 times more Omega 6, 7 times more Carbohydrate, 2.6 times more Sugars and 4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Boiled and Drained Broccoli have similar amounts of Fructose per 5 oz.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.