Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	85.3% 111g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.86% 5.7g	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	15.7% 5.95g	32% 12g	38g per day for Men 19-50 years
Protein	11% 6.15g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	40.5% 0.53mg	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	27.8% 111μg	17.4% 69.5μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	64% 0.58mg	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	15% 1.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	150% 3.45mg	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	14% 97mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	55.7% 835mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.64% 60.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Whole-wheat Pita Bread:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 62.9 times more Vitamin K than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 6.2 times more Vitamin B1, 6.2 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Whole-wheat Pita Bread:

• Boiled Chopped Frozen Broccoli has 2.2 times more Calcium and 3 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 8.5 times more Copper, 5 times more Iron, 5.3 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 62.9 times more Selenium, 38.3 times more Sodium and 5.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-wheat Pita Bread contains 9.4 times more Energy, 14.3 times more Fat, 77 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Whole-wheat Pita Bread have similar amounts of Omega 3 per 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.