Comparing Nutrients in 100 grams Plain Chapati Bread VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plain Chapati Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.2% 297kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	0.86% 0.62g	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	0.74% 0.54g	0.33% 0.24g	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	% 0.25g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0.15g	g per day for Men 19-50 years
Fiber	13% 4.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	20% 11.3g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	17% 0.22mg	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	15.3% 61μg	17.8% 71μg	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	41% 37mg	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	5.87% 0.88mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.3% 93mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	8.33% 0.075mg	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	37.6% 3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	16.5% 0.38mg	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	26.3% 184mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	98% 53.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.89% 33g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Plain Chapati Bread versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plain Chapati Bread vs Cooked Broccoli Raab:

• 100 grams of Plain Chapati Bread have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.9 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per 100 grams.

Comparing minerals per 100 grams for Plain Chapati Bread vs Cooked Broccoli Raab:

• 100 grams of Plain Chapati Bread have 3.4 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 41.3 times more Selenium, 7.3 times more Sodium and 2.9 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.3 times more Calcium, 1.3 times more Potassium and 2.8 times more Water than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plain Chapati Bread have 11.9 times more Energy, 14.3 times more Fat, 21.9 times more Saturated Fat, 32.7 times more Omega 6, 14.9 times more Carbohydrate, 4.4 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 1.5 times more Omega 3 than Commercially Prepared Plain Chapati Bread.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6