Comparing Nutrients in 500 calories Plain Chapati BreadVS Broccoli

Weight per 500 calories

Plain Chapati Bread

168g

Broccoli

1471g

Plain Chapati Bread has 8.7 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 500 calories - Plain Chapati Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread

15%

23%

62%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Plain Chapati Breadvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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13%12.5g

Fat

5.6%5.44g

12.5 gvs5.44 g

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

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10.3%3.3g

Saturated Fat

5.24%1.68g

3.3 gvs1.68 g

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

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14%0.22g

Omega 3

58%0.93g

0.22 gvs0.93 g

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

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10%1.7g

Omega 6

4.24%0.72g

1.7 gvs0.72 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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60%78g

Carbohydrate

75%98g

78 gvs98 g

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

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6.3%4.58g

Sugars

34.5%25g

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

4.58 gvs25 g

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

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1.25%0.91g

Fructose

13.8%10g

≤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]

0.91 gvs10 g

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

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%0.42g

Glucose

%7.2g

0.42 gvs7.2 g

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

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%0.49g

Sucrose

%1.47g

0.49 gvs1.47 g

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

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21.7%8.25g

Fiber

101%38.2g

8.25 gvs38.2 g

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

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34%19g

Protein

74%41.5g

19 gvs41.5 g

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

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Vitamins

Plain Chapati Breadvs Broccoli

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

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77%0.93mg

Vitamin B1

87%1.04mg

Thiamine

0.93 mgvs1.04 mg

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

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26%0.34mg

Vitamin B2

132%1.72mg

Riboflavin

0.34 mgvs1.72 mg

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

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71.3%11.4mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs9.4 mg

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

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19.5%0.98mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.98 mgvs8.43 mg

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

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35%0.45mg

Vitamin B6

198%2.57mg

Pyridoxine

0.45 mgvs2.57 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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25.7%103μg

Vitamin B9

232%926μg

Folates and Folic Acid

103 μgvs926 μg

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

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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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Vitamin C

1458%1312mg

Ascorbic acid

NA mgvs1312 mg

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

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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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9.88%1.5mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1.5 mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Plain Chapati Breadvs Broccoli

15.7%157mg

Calcium

69%691mg

157 mgvs691 mg

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

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47%0.42mg

Copper

80%0.72mg

0.42 mgvs0.72 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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63.3%5.07mg

Iron

134%10.7mg

5.07 mgvs10.7 mg

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

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25%104mg

Magnesium

73.5%309mg

104 mgvs309 mg

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

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92%2.1mg

Manganese

134%3.1mg

2.1 mgvs3.1 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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44.3%310mg

Phosphorus

139%971mg

310 mgvs971 mg

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

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13%448mg

Potassium

137%4647mg

448 mgvs4647 mg

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

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164%90μg

Selenium

67%36.8μg

90 μgvs36.8 μg

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

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46%689mg

Sodium

32.4%485mg

689 mgvs485 mg

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

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24%2.64mg

Zinc

55%6.03mg

2.64 mgvs6.03 mg

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

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1.5%55.6g

Water

35.5%1313g

55.6 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Plain Chapati Bread vs Broccoli:

Commercially Prepared Plain Chapati Bread has 1.2 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 5.1 times more Vitamin B2, 8.6 times more Vitamin B5, 5.7 times more Vitamin B6, 9 times more Vitamin B9 and 7.7 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Plain Chapati Bread vs Broccoli:

Commercially Prepared Plain Chapati Bread has 2.5 times more Selenium and 1.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 4.4 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 10.4 times more Potassium, 2.3 times more Zinc and 23.6 times more Water than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 500 calories:

Commercially Prepared Plain Chapati Bread has 2.3 times more Fat, 2 times more Saturated Fat and 2.4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 4.2 times more Omega 3, 1.3 times more Carbohydrate, 5.5 times more Sugars, 11 times more Fructose, 4.6 times more Fiber and 2.2 times more Protein than Commercially Prepared Plain Chapati Bread.
Both Commercially Prepared Plain Chapati Bread and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Commercially Prepared Plain Chapati Bread as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Plain Chapati BreadVS Refrigerated Naan BreadBroccoliVS Refrigerated Naan BreadPlain Chapati BreadVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Plain Chapati BreadVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Plain Chapati Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: