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Comparing Nutrients in 100 grams Enriched White Pita BreadVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Enriched White Pita Bread
13%
4%
83%
Frozen Broccoli Spears
33%
8%
59%
100 g ▼

Macro Nutrients

9.5%275kcal
Energy
1%29kcal
275 kcalvs29 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
0.35%0.34g
1.2 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g
Saturated Fat
0.16%0.052g
0.17 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
7.8%0.13g
0.024 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g
Omega 6
0.22%0.037g
0.51 gvs0.037 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%55.7g
Carbohydrate
4.1%5.35g
55.7 gvs5.35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs1.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
7.9%3g
2.2 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.1g
Protein
5.46%3.06g
9.1 gvs3.06 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
6.33%57μg
RAE, retinol activity equivalents
0 μgvs57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50%0.6mg
Vitamin B1
6%0.072mg
Thiamine
0.6 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B2
8.77%0.11mg
Riboflavin
0.33 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.94%0.4mg
Vitamin B5
4.84%0.24mg
Pantothenic acid
0.4 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.6%0.034mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.034 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg
Vitamin B9
23.5%94μg
Folates and Folic Acid
107 μgvs94 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
76%68.3mg
Ascorbic acid
0 mgvs68.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2%0.3mg
Vitamin E
9%1.35mg
Tocopherols and Tocotrienols
0.3 mgvs1.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
84.5%101μg
Phytomenadione or phylloquinone
0.2 μgvs101 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.6%86mg
Calcium
4.1%41mg
86 mgvs41 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.7%0.17mg
Copper
4%0.036mg
0.17 mgvs0.036 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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32.8%2.62mg
Iron
9%0.72mg
2.62 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.2%26mg
Magnesium
3.8%16mg
26 mgvs16 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
11%0.26mg
0.48 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%97mg
Phosphorus
8.43%59mg
97 mgvs59 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.53%120mg
Potassium
7.35%250mg
120 mgvs250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.3%27μg
Selenium
3.45%1.9μg
27 μgvs1.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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35.7%536mg
Sodium
1.13%17mg
536 mgvs17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.64%0.84mg
Zinc
3.1%0.34mg
0.84 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.87%32g
Water
2.45%91g
32 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Enriched White Pita Bread vs Frozen Broccoli Spears:
Comparing minerals per 100 grams for Enriched White Pita Bread vs Frozen Broccoli Spears:
Comparison of macro-nutrients per 100 grams:



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