Comparing Nutrients in 100 grams Broccoli Raab VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	0.76% 22kcal	9.5% 275kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	43% 55.7g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	1.8% 1.3g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	2.6% 0.034mg	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	20.8% 83μg	26.8% 107μg	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	22.4% 20mg	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	11% 1.62mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	11% 108mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	18.7% 0.17mg	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	26.8% 2.14mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	21% 0.48mg	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	10.4% 73mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	49.3% 27μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Enriched White Pita Bread per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Enriched White Pita Bread:

• 100 grams of Broccoli Raab have more Vitamin A, 5 times more Vitamin B6, more Vitamin C, 5.4 times more Vitamin E and 1120 times more Vitamin K than Enriched White Pita Bread.
• While 100 g of Enriched White Pita Bread contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Enriched White Pita Bread provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Enriched White Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Enriched White Pita Bread:

• 100 grams of Broccoli Raab have 1.3 times more Calcium, 1.6 times more Potassium and 2.9 times more Water than Enriched White Pita Bread.
• While 100 g of Enriched White Pita Bread contain 4 times more Copper, 1.3 times more Phosphorus, 27.1 times more Selenium and 16.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Enriched White Pita Bread contain similar levels of Iron, Magnesium, Manganese and Zinc per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 7.9 times more Omega 3 and 1.2 times more Fiber than Enriched White Pita Bread.
• While 100 g of Enriched White Pita Bread contain 12.5 times more Energy, 17.6 times more Omega 6, 19.5 times more Carbohydrate and 2.9 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Enriched White Pita Bread provide inadequate amounts of Omega 3