Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Frozen Broccoli Spears	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	1% 29kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	43% 56g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.96% 2.87g	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	7.9% 3g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	20.4% 0.27mg	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	23.5% 94μg	8.75% 35μg	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	76% 68.3mg	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	9% 1.35mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	32.2% 0.29mg	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	9% 0.72mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	75.7% 1.74mg	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	8.43% 59mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Whole-wheat Pita Bread:

• Frozen Broccoli Spears have more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B9, more Vitamin C, 2.2 times more Vitamin E and 72.4 times more Vitamin K than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 4.7 times more Vitamin B1, 6.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Whole-wheat Pita Bread:

• Frozen Broccoli Spears have 2.7 times more Calcium, 1.5 times more Potassium and 3 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 8.1 times more Copper, 4.3 times more Iron, 4.3 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 23.2 times more Selenium, 24.8 times more Sodium and 4.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• Frozen Broccoli Spears have 2.4 times more Omega 3 than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 9 times more Energy, 5 times more Fat, 27.1 times more Omega 6, 10.4 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.