Comparing Nutrients in 14 ounces BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Whole-wheat Pita Bread

14%

80%

14 oz ▼

Macro Nutrients

Broccolivs Whole-wheat Pita Bread

4.65%135kcal

Energy

36%1040kcal

135 kcalvs1040 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

7%6.8g

1.47 gvs6.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

2.58%0.83g

0.45 gvs0.83 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

13%0.21g

0.25 gvs0.21 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

23.4%3.97g

0.19 gvs3.97 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

171%222g

26.4 gvs222 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

15.7%11.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs11.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

63.7%24.2g

10.3 gvs24.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

69.5%39g

11 gvs39 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Whole-wheat Pita Bread

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

112%1.35mg

Thiamine

0.28 mgvs1.35 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.46 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

70.4%11.3mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs11.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

66%3.3mg

Pantothenic acid

2.27 mgvs3.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

81%1.05mg

Pyridoxine

0.69 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

34.7%139μg

Folates and Folic Acid

250 μgvs139 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

16%2.42mg

Tocopherols and Tocotrienols

3.1 mgvs2.42 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

4.63%5.56μg

Phytomenadione or phylloquinone

403 μgvs5.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Whole-wheat Pita Bread

18.7%187mg

Calcium

5.95%59.5mg

187 mgvs59.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

128%1.15mg

0.19 mgvs1.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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36.2%2.9mg

Iron

152%12mg

2.9 mgvs12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

65.2%274mg

83.3 mgvs274 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

300%6.9mg

0.83 mgvs6.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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37.4%262mg

Phosphorus

102%714mg

262 mgvs714 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

20%675mg

1254 mgvs675 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

318%175μg

9.92 μgvs175 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

111%1671mg

131 mgvs1671 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

55%6.03mg

1.63 mgvs6.03 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

3.3%121g

354 gvs121 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 Broccoli vs Whole-wheat Pita Bread:

Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 72.6 times more Vitamin K than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 4.8 times more Vitamin B1, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Whole-wheat Pita Bread:

Raw Broccoli has 3.1 times more Calcium, 1.9 times more Potassium and 2.9 times more Water than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 5.9 times more Copper, 4.2 times more Iron, 3.3 times more Magnesium, 8.3 times more Manganese, 2.7 times more Phosphorus, 17.6 times more Selenium, 12.8 times more Sodium and 3.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.2 times more Omega 3 than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 7.7 times more Energy, 4.6 times more Fat, 20.4 times more Omega 6, 8.4 times more Carbohydrate, 1.7 times more Sugars, 2.3 times more Fiber and 3.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliWhole-wheat Pita BreadVS Boiled BroccoliBroccoliVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: