Comparing Nutrients in 7 ounces Broccoli Raab VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	85.3% 111g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	32% 12g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	55.7% 835mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.64% 60.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Whole-wheat Pita Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Whole-wheat Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Broccoli Raab have more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 160 times more Vitamin K than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli Raab.
• 7 ounces of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Whole-wheat Pita Bread:

• 7 ounces of Broccoli Raab have 7.2 times more Calcium and 3 times more Water than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 6.9 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 4.4 times more Manganese, 2.5 times more Phosphorus, 44 times more Selenium, 12.8 times more Sodium and 2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Whole-wheat Pita Bread contain similar levels of Potassium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 3.6 times more Omega 3 than Whole-wheat Pita Bread.
• While 7 oz of Whole-wheat Pita Bread contain 11.9 times more Energy, 34.5 times more Omega 6, 19.6 times more Carbohydrate, 7.6 times more Sugars, 2.3 times more Fiber and 3.1 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6