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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	1.17% 34kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	35% 45.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	5.72% 4.15g	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	0.48% 0.35g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 1.75g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	6.15% 0.08mg	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	2.5% 10μg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	16.2% 0.15mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	46% 1.05mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.91% 33.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 29.9 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broccoli has 1.9 times more Calcium, 2.3 times more Potassium and 2.7 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium, 13.7 times more Sodium and 2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Frozen Commercially Prepared Whole Wheat Paratha Bread contains 9.6 times more Energy, 35.7 times more Fat, 51.1 times more Saturated Fat, 49.1 times more Omega 6, 6.8 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Omega 3 per 100 g.
• Both Raw Broccoli as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.