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Comparing Nutrients in 14 ounces Plain Chapati BreadVS Broccoli

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread
15%
23%
62%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

40.6%1179kcal
Energy
4.65%135kcal
1179 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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30.5%29.6g
Fat
1.5%1.47g
29.6 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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24.2%7.75g
Saturated Fat
1.4%0.45g
7.75 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32.7%0.52g
Omega 3
15.6%0.25g
0.52 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.7%4.02g
Omega 6
1.14%0.19g
4.02 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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142%184g
Carbohydrate
20.3%26.4g
184 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%10.8g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.8 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.96%2.14g
Fructose
3.72%2.7g
≤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]
2.14 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.99g
Glucose
%1.94g
0.99 gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.15g
Sucrose
%0.4g
1.15 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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51%19.4g
Fiber
27%10.3g
19.4 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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79.7%44.7g
Protein
20%11g
44.7 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
NA μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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182%2.2mg
Vitamin B1
23.5%0.28mg
Thiamine
2.2 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.79 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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168%27mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
27 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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46%2.3mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
2.3 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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82.4%1.07mg
Vitamin B6
53.4%0.69mg
Pyridoxine
1.07 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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60.5%242μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
242 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
393%354mg
Ascorbic acid
NA mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.3%3.5mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
3.5 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
336%403μg
Phytomenadione or phylloquinone
NA μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37%369mg
Calcium
18.7%187mg
369 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
21.6%0.19mg
1 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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149%12mg
Iron
36.2%2.9mg
12 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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58.6%246mg
Magnesium
20%83.3mg
246 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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216%4.97mg
Manganese
36.2%0.83mg
4.97 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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104%730mg
Phosphorus
37.4%262mg
730 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31%1056mg
Potassium
37%1254mg
1056 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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388%213μg
Selenium
18%9.92μg
213 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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108%1623mg
Sodium
8.73%131mg
1623 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.6%6.23mg
Zinc
14.8%1.63mg
6.23 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.54%131g
Water
9.58%354g
131 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Broccoli:
Comparing minerals per 14 ounces for Plain Chapati Bread vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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