Comparing Nutrients in 5 ounces Enriched White Pita Bread VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	13.4% 390kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.72g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	23% 13g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	14% 0.18mg	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	38% 152μg	10.6% 42.5μg	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	63% 57mg	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	2.83% 0.43mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 122mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	6.77% 0.061mg	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	46.4% 3.7mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	20% 0.46mg	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	19.6% 137mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	70% 38.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.23% 45.5g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched White Pita Bread versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enriched White Pita Bread vs Boiled Spears Frozen Broccoli:

• 5 ounces of Enriched White Pita Bread have 10.9 times more Vitamin B1, 4 times more Vitamin B2, 10.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 3.8 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and 440.5 times more Vitamin K than Enriched White Pita Bread.
• 5 ounces of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Enriched White Pita Bread as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched White Pita Bread vs Boiled Spears Frozen Broccoli:

• 5 ounces of Enriched White Pita Bread have 1.7 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 14.3 times more Selenium, 22.3 times more Sodium and 2.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched White Pita Bread have 9.8 times more Energy, 39.3 times more Omega 6, 10.4 times more Carbohydrate and 2.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Omega 3 and 1.4 times more Fiber than Enriched White Pita Bread.
• 5 ounces of Enriched White Pita Bread provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6