Comparing Nutrients in 5 ounces Boiled Broccoli VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	60.7% 79g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	3.7% 0.048mg	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	38.3% 153μg	8.5% 34μg	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	102% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	White Pita Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	29.6% 0.68mg	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	13.6% 95mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.23% 45.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than White Pita Bread.
• While 5 oz of Unenriched White Pita Bread contain 4.2 times more Vitamin B1 and 3.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• 5 ounces of White Pita Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Unenriched White Pita Bread have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Boiled Broccoli have 2.4 times more Potassium and 2.8 times more Water than White Pita Bread.
• While 5 oz of Unenriched White Pita Bread contain 2.2 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 2.5 times more Manganese, 1.4 times more Phosphorus, 13.1 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and White Pita Bread contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 5 times more Omega 3 and 1.5 times more Fiber than White Pita Bread.
• While 5 oz of Unenriched White Pita Bread contain 7.9 times more Energy, 10 times more Omega 6, 7.8 times more Carbohydrate and 3.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of White Pita Bread provide inadequate amounts of Omega 3