Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	11% 4.25g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	29.4% 0.38mg	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	20% 79.4μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	NA	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	12.5% 1.87mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	39.7% 0.36mg	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	11% 0.86mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	77% 1.77mg	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	9.92% 69.5mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Chapati Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.5 times more Vitamin E than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 10 times more Vitamin B1, 2.5 times more Vitamin B2, 14.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Chapati Bread provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Plain Chapati Bread:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.7 times more Water than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 2.8 times more Calcium, 7.4 times more Copper, 4.9 times more Iron, 4.8 times more Magnesium, 5.6 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 76.7 times more Selenium, 37.2 times more Sodium and 5.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Commercially Prepared Plain Chapati Bread contain 10.6 times more Energy, 62.1 times more Fat, 108.5 times more Saturated Fat, 3.1 times more Omega 3, 77.9 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6