Comparing Nutrients in 14 ounces Boiled Broccoli VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	225% 293g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	6.13% 4.45g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	25% 9.53g	38g per day for Men 19-50 years
Protein	17% 9.45g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	9.77% 0.13mg	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	169% 675μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	16% 159mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	71% 0.64mg	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	251% 20mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	117% 2.7mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	198% 109μg	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	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.36% 50.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C, 3.8 times more Vitamin E and 470.3 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 11.7 times more Vitamin B1, 3.6 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• 14 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour:

• 14 ounces of Boiled Broccoli have 2 times more Calcium, 2.1 times more Potassium, 20.5 times more Sodium and 7 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 2.6 times more Copper, 7.6 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 17.2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 7 times more Omega 3 and 1.4 times more Fiber than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour contain 10.4 times more Energy, 14.4 times more Omega 6, 10.3 times more Carbohydrate and 4.8 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3