Comparing Nutrients in 7 ounces Plain Chapati Bread VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plain Chapati Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20.3% 589kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	4.02% 2.9g	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	1.48% 1.07g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	40% 22.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	26.7% 0.35mg	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	30.3% 121μg	46.6% 187μg	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	151% 136mg	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	11.6% 1.75mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18.5% 185mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	7.94% 0.071mg	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	74.7% 5.97mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	22% 0.51mg	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	52% 365mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Chapati Bread versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Chapati Bread vs Frozen Broccoli Spears:

• 7 ounces of Plain Chapati Bread have 7.6 times more Vitamin B1, 1.8 times more Vitamin B2, 14.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 7 ounces for Plain Chapati Bread vs Frozen Broccoli Spears:

• 7 ounces of Plain Chapati Bread have 2.3 times more Calcium, 7 times more Copper, 4.2 times more Iron, 3.9 times more Magnesium, 4.9 times more Manganese, 3.1 times more Phosphorus, 28.3 times more Selenium, 24.1 times more Sodium and 4.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Chapati Bread have 10.2 times more Energy, 21.9 times more Fat, 37.6 times more Saturated Fat, 27.4 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• Both Plain Chapati Bread and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6