Comparing Nutrients in 5 ounces Broccoli VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Energy	1.66% 48kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.41g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.14% 4g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.26% 46.8g	3700g per day for Men 19-50 years

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

• Commercially Prepared Plain Chapati Bread contains 7.7 times more Vitamin B1, 1.7 times more Vitamin B2, 10.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 5 oz.

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

• Raw Broccoli has 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2 times more Calcium, 5.1 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 6 times more Manganese, 2.8 times more Phosphorus, 21.5 times more Selenium, 12.4 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Commercially Prepared Plain Chapati Bread have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Plain Chapati Bread contains 8.7 times more Energy, 20.1 times more Fat, 17.1 times more Saturated Fat, 2.1 times more Omega 3, 20.7 times more Omega 6, 7 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.