Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	70.5% 92g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.3% 6.75g	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	2.27% 1.65g	2.2% 1.6g	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	% 1.5g	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.5% 0.25mg	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	33.2% 133μg	7.94% 31.8μg	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	124% 112mg	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	16% 2.42mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	11% 111mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	35% 0.31mg	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	20% 1.6mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	121% 2.78mg	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% 99mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.87% 69.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Refrigerated Whole Wheat Naan Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Refrigerated Whole Wheat Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Refrigerated Whole Wheat Naan Bread:

• 7 ounces of Frozen Chopped Broccoli have 26 times more Vitamin A, 4.2 times more Vitamin B9, more Vitamin C and 24.6 times more Vitamin K than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 7.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Refrigerated Whole Wheat Naan Bread provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Refrigerated Whole Wheat Naan Bread:

• 7 ounces of Frozen Chopped Broccoli have 2.6 times more Water than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 4.2 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 4.8 times more Manganese, 3.8 times more Phosphorus, 4.1 times more Selenium, 19.5 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Refrigerated Whole Wheat Naan Bread contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Omega 3 than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 11 times more Energy, 23.1 times more Fat, 66.1 times more Saturated Fat, 39.4 times more Omega 6, 9.7 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6