Comparing Nutrients in 14 ounces Boiled Broccoli VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Boiled Broccoli	Dark Rye Flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	210% 272g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	12.6% 9.17g	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	4.05% 2.94g	1.26% 0.91g	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	% 1.94g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 7.14g	g per day for Men 19-50 years
Fiber	34.5% 13g	249% 94g	38g per day for Men 19-50 years
Protein	17% 9.45g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	135% 1.76mg	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	107% 429μg	32.7% 131μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dark Rye Flour	Recommended Dietary Allowance
Calcium	16% 159mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	247% 2.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1046% 24mg	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	38% 266mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	182% 20mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Dark Rye Flour:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 3.3 times more Vitamin B9, more Vitamin C and 23.9 times more Vitamin K than Dark Rye Flour.
• While Dark Rye Flour contains 5 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Dark Rye Flour:

• Boiled and Drained Broccoli has 20.5 times more Sodium and 8.3 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 9.2 times more Copper, 7.4 times more Iron, 7.6 times more Magnesium, 31.2 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 11.3 times more Selenium and 11.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dark Rye Flour have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.2 times more Fructose than Dark Rye Flour.
• While Dark Rye Flour contains 9.3 times more Energy, 5.4 times more Fat, 17.6 times more Omega 6, 9.6 times more Carbohydrate, 1.7 times more Sugars, 7.2 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dark Rye Flour have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Broccoli as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.