Comparing Nutrients in 1 pound BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Whole-wheat Pita Bread

14%

80%

1 lb ▼

Macro Nutrients

Broccolivs Whole-wheat Pita Bread

5.3%154kcal

Energy

41%1188kcal

154 kcalvs1188 kcal

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

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1.73%1.68g

Fat

8%7.76g

1.68 gvs7.76 g

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

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1.6%0.52g

Saturated Fat

2.95%0.94g

0.52 gvs0.94 g

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

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18%0.29g

Omega 3

14.7%0.24g

0.29 gvs0.24 g

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

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1.3%0.22g

Omega 6

26.7%4.54g

0.22 gvs4.54 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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23%30g

Carbohydrate

195%254g

30 gvs254 g

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

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10.6%7.7g

Sugars

18%13g

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

7.7 gvs13 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

73%27.7g

11.8 gvs27.7 g

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

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23%12.8g

Protein

79.4%44.5g

12.8 gvs44.5 g

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

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Vitamins

Broccolivs Whole-wheat Pita Bread

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

128%1.54mg

Thiamine

0.32 mgvs1.54 mg

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

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41%0.53mg

Vitamin B2

28%0.36mg

Riboflavin

0.53 mgvs0.36 mg

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

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18%2.9mg

Vitamin B3

80.5%13mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs13 mg

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

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52%2.6mg

Vitamin B5

75.4%3.77mg

Pantothenic acid

2.6 mgvs3.77 mg

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

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61%0.79mg

Vitamin B6

92%1.2mg

Pyridoxine

0.79 mgvs1.2 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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71.4%286μg

Vitamin B9

39.7%159μg

Folates and Folic Acid

286 μgvs159 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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450%405mg

Vitamin C

0%0mg

Ascorbic acid

405 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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23.6%3.54mg

Vitamin E

18.4%2.77mg

Tocopherols and Tocotrienols

3.54 mgvs2.77 mg

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

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384%461μg

Vitamin K

5.3%6.35μg

Phytomenadione or phylloquinone

461 μgvs6.35 μg

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

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Minerals

Broccolivs Whole-wheat Pita Bread

21.3%213mg

Calcium

6.8%68mg

213 mgvs68 mg

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

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24.7%0.22mg

Copper

146%1.3mg

0.22 mgvs1.3 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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41.4%3.3mg

Iron

173%14mg

3.3 mgvs14 mg

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

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22.7%95mg

Magnesium

74.5%313mg

95 mgvs313 mg

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

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41.4%0.95mg

Manganese

343%7.9mg

0.95 mgvs7.9 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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42.8%299mg

Phosphorus

117%816mg

299 mgvs816 mg

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

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42%1433mg

Potassium

22.7%771mg

1433 mgvs771 mg

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

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20.6%11.3μg

Selenium

363%200μg

11.3 μgvs200 μg

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

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9.98%150mg

Sodium

127%1910mg

150 mgvs1910 mg

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

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17%1.86mg

Zinc

62.7%6.9mg

1.86 mgvs6.9 mg

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

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11%405g

Water

3.75%139g

405 gvs139 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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