Comparing Nutrients in 100 grams Broccoli VS Frozen Whole Wheat Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Broccoli	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	35.5% 46g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	4.04% 2.93g	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	0.94% 0.68g	0.37% 0.27g	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	% 0.49g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.4g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	21.5% 0.28mg	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	15.8% 63μg	11.3% 45μg	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	99% 89.2mg	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	5.2% 0.78mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	25.4% 0.23mg	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	9.13% 0.73mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	76% 1.75mg	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	9.43% 66mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.96% 35.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Frozen Whole Wheat Chapati Bread:

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 30.8 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 6.3 times more Vitamin B1, 1.5 times more Vitamin B2, 7.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Vitamin B5 per 100 g.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Frozen Whole Wheat Chapati Bread:

• Raw Broccoli has 1.3 times more Calcium, 1.6 times more Potassium and 2.5 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 4.7 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 8.3 times more Manganese, 2.4 times more Phosphorus, 10.6 times more Selenium, 9 times more Sodium and 3.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.1 times more Omega 3 than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 8.8 times more Energy, 24.9 times more Fat, 29 times more Saturated Fat, 14.9 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Sugars, 3.7 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.