Comparing Nutrients in 5 ounces BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Whole-wheat Pita Bread

14%

80%

5 oz ▼

Macro Nutrients

Broccolivs Whole-wheat Pita Bread

1.66%48kcal

Energy

13%371kcal

48 kcalvs371 kcal

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

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0.54%0.52g

Fat

2.5%2.42g

0.52 gvs2.42 g

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

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0.5%0.16g

Saturated Fat

0.92%0.29g

0.16 gvs0.29 g

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

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5.6%0.089g

Omega 3

4.6%0.074g

0.089 gvs0.074 g

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

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0.41%0.069g

Omega 6

8.35%1.4g

0.069 gvs1.4 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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7.24%9.4g

Carbohydrate

61%79.2g

9.4 gvs79.2 g

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

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3.32%2.4g

Sugars

5.6%4.07g

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

2.4 gvs4.07 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

22.8%8.65g

3.7 gvs8.65 g

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

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7.14%4g

Protein

25%14g

4 gvs14 g

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

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Vitamins

Broccolivs Whole-wheat Pita Bread

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

40%0.48mg

Thiamine

0.1 mgvs0.48 mg

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

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12.8%0.17mg

Vitamin B2

8.72%0.11mg

Riboflavin

0.17 mgvs0.11 mg

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

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5.66%0.91mg

Vitamin B3

25%4.03mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs4.03 mg

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

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16.2%0.81mg

Vitamin B5

23.6%1.18mg

Pantothenic acid

0.81 mgvs1.18 mg

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

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19%0.25mg

Vitamin B6

29%0.38mg

Pyridoxine

0.25 mgvs0.38 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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22.3%89.3μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

89.3 μgvs49.6 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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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 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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7.37%1.1mg

Vitamin E

5.76%0.86mg

Tocopherols and Tocotrienols

1.1 mgvs0.86 mg

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

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120%144μg

Vitamin K

1.65%2μg

Phytomenadione or phylloquinone

144 μgvs2 μg

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

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Minerals

Broccolivs Whole-wheat Pita Bread

6.66%66.6mg

Calcium

2.13%21.3mg

66.6 mgvs21.3 mg

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

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7.7%0.069mg

Copper

45.7%0.41mg

0.069 mgvs0.41 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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13%1.03mg

Iron

54.2%4.34mg

1.03 mgvs4.34 mg

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

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7.1%29.8mg

Magnesium

23.3%98mg

29.8 mgvs98 mg

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

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13%0.3mg

Manganese

107%2.47mg

0.3 mgvs2.47 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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13.4%94mg

Phosphorus

36.4%255mg

94 mgvs255 mg

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

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13%448mg

Potassium

7.1%241mg

448 mgvs241 mg

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

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6.44%3.54μg

Selenium

113%62.4μg

3.54 μgvs62.4 μg

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

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3.1%46.8mg

Sodium

39.8%597mg

46.8 mgvs597 mg

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

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5.3%0.58mg

Zinc

19.6%2.15mg

0.58 mgvs2.15 mg

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

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3.42%127g

Water

1.17%43.4g

127 gvs43.4 g

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

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Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 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 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: