Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Whole-wheat Pita Bread

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Whole-wheat Pita Bread

115g

Whole-wheat Pita Bread has 10.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Whole-wheat Pita Bread?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Whole-wheat Pita Bread

14%

80%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Whole-wheat Pita Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.45%3.35g

Fat

2%1.96g

3.35 gvs1.96 g

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

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1.6%0.51g

Saturated Fat

0.74%0.24g

0.51 gvs0.24 g

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

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75.7%1.2g

Omega 3

3.72%0.06g

1.2 gvs0.06 g

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

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2.1%0.36g

Omega 6

6.74%1.15g

0.36 gvs1.15 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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42.4%55g

Carbohydrate

49.2%64g

55 gvs64 g

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

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21.5%15.6g

Sugars

4.53%3.3g

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

15.6 gvs3.3 g

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

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13.2%9.58g

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]

9.58 gvsNA g

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

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%8.65g

Glucose

8.65 gvsNA g

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

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Sucrose

NA gvsNA g

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

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91%34.6g

Fiber

18.4%7g

34.6 gvs7 g

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

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58%32.4g

Protein

20%11.2g

32.4 gvs11.2 g

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

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Vitamins

Frozen Chopped Broccolivs Whole-wheat Pita Bread

66.7%600μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

600 μgvs0 μg

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

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51%0.61mg

Vitamin B1

32.3%0.39mg

Thiamine

0.61 mgvs0.39 mg

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

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85.2%1.1mg

Vitamin B2

7.05%0.092mg

Riboflavin

1.1 mgvs0.092 mg

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

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34%5.42mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs3.25 mg

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

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64.4%3.2mg

Vitamin B5

19%0.95mg

Pantothenic acid

3.2 mgvs0.95 mg

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

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115%1.5mg

Vitamin B6

23.3%0.3mg

Pyridoxine

1.5 mgvs0.3 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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193%773μg

Vitamin B9

10%40μg

Folates and Folic Acid

773 μgvs40 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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723%651mg

Vitamin C

0%0mg

Ascorbic acid

651 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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94%14mg

Vitamin E

4.66%0.7mg

Tocopherols and Tocotrienols

14 mgvs0.7 mg

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

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780%936μg

Vitamin K

1.34%1.6μg

Phytomenadione or phylloquinone

936 μgvs1.6 μg

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

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Minerals

Frozen Chopped Broccolivs Whole-wheat Pita Bread

64.6%646mg

Calcium

1.7%17mg

646 mgvs17 mg

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

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48.7%0.44mg

Copper

37%0.33mg

0.44 mgvs0.33 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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117%9.35mg

Iron

43.8%3.5mg

9.35 mgvs3.5 mg

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

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49.5%208mg

Magnesium

19%79mg

208 mgvs79 mg

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

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147%3.4mg

Manganese

86.6%2mg

3.4 mgvs2 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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82.4%577mg

Phosphorus

29.4%206mg

577 mgvs206 mg

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

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72%2446mg

Potassium

5.73%195mg

2446 mgvs195 mg

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

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58.7%32.3μg

Selenium

92%50.4μg

32.3 μgvs50.4 μg

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

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18.5%277mg

Sodium

32%482mg

277 mgvs482 mg

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

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50.3%5.54mg

Zinc

16%1.74mg

5.54 mgvs1.74 mg

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

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28.5%1055g

Water

0.95%35g

1055 gvs35 g

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

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Whole-wheat Pita Bread:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B1, 12.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 4.9 times more Vitamin B6, 19.3 times more Vitamin B9, more Vitamin C, 20.2 times more Vitamin E and 583.7 times more Vitamin K than Whole-wheat Pita Bread.
Both Frozen Chopped Broccoli, Unprepared as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Whole-wheat Pita Bread:

Frozen Chopped Broccoli, Unprepared has 37.6 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 12.6 times more Potassium, 3.2 times more Zinc and 30.1 times more Water than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 1.6 times more Selenium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 1.7 times more Fat, 20.3 times more Omega 3, 4.7 times more Sugars, 5 times more Fiber and 2.9 times more Protein than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 3.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Whole-wheat Pita Bread have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliWhole-wheat Pita BreadVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Whole-wheat Pita Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Whole-wheat Pita Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: