Comparing Nutrients in 14 ounces Barley Malt flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Barley Malt flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	49.4% 1433kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 311g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	7.4% 5.36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.54% 3.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	74% 28g	31.3% 12g	38g per day for Men 19-50 years
Protein	73% 41g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	234% 18.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	50.7% 1.17mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	172% 1203mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	74.3% 8.18mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Barley Malt flour vs Frozen Chopped Broccoli:

• Barley malt flour has 5.8 times more Vitamin B1, 3.2 times more Vitamin B2, 12 times more Vitamin B3, 2.1 times more Vitamin B5 and 5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.8 times more Vitamin B9, 94 times more Vitamin C, 2.1 times more Vitamin E and 36.9 times more Vitamin K than Barley malt flour.
• Both Barley malt flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Barley Malt flour vs Frozen Chopped Broccoli:

• Barley malt flour has 7.1 times more Copper, 5.8 times more Iron, 5.4 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 13.5 times more Selenium and 4.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 2.2 times more Sodium and 11.1 times more Water than Barley malt flour.
• Both Barley malt flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Barley malt flour has 13.9 times more Energy, 6.3 times more Fat, 8.8 times more Saturated Fat, 27.7 times more Omega 6, 16.4 times more Carbohydrate, 2.4 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Sugars than Barley malt flour.
• Both Barley malt flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 14 oz.
• Both Barley malt flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.