Comparing Nutrients in 100 calories Refrigerated Naan Bread VS Broccoli

Weight per 100 calories

• Refrigerated Naan Bread: 34.4g
• Broccoli: 294g

Refrigerated Naan Bread has 8.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Refrigerated Naan Bread or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Refrigerated Naan Bread	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.14% 0.098g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.2g	6.9% 5g	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	0.4% 0.29g	2.76% 2g	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	% 0.22g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	2% 0.76g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	39.6% 0.51mg	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	8.76% 35μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Broccoli	Recommended Dietary Allowance
Calcium	2.9% 29mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	4.93% 0.044mg	16% 0.14mg	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	14% 1.1mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.28mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	27% 0.62mg	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	4.9% 34.4mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.26% 43mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.6μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Refrigerated Naan Bread vs Broccoli:

• Refrigerated Commercially Prepared Plain Naan Bread has 1.3 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B2, 11 times more Vitamin B5, 15.8 times more Vitamin B6, 5.3 times more Vitamin B9 and 8.5 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Raw Broccoli have similar amounts of Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Refrigerated Naan Bread vs Broccoli:

• Refrigerated Commercially Prepared Plain Naan Bread has 1.3 times more Selenium and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 3.5 times more Manganese, 5.6 times more Phosphorus, 21.6 times more Potassium, 4.3 times more Zinc and 23.4 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 100 calories:

• Refrigerated Commercially Prepared Plain Naan Bread has 1.8 times more Fat, 1.4 times more Saturated Fat and 4.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3, 4.1 times more Sugars, 6.8 times more Fructose, 10.1 times more Fiber and 2.5 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.