Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	3.83% 111kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	234% 304g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	10.6% 7.7g	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	0.88% 0.64g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	31.3% 12g	69% 26g	38g per day for Men 19-50 years
Protein	22% 12.3g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	99% 1.3mg	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	55.6% 222μg	25% 99μg	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	177% 159mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	112% 1mg	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	30.3% 2.42mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	217% 5mg	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	27.8% 194mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Whole Sorghum Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Whole Sorghum Flour:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B9, 50.1 times more Vitamin C, 2.6 times more Vitamin E and 13.8 times more Vitamin K than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 6 times more Vitamin B1, 9.8 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Whole Sorghum Flour:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Calcium and 8.8 times more Water than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 7.4 times more Copper, 5.1 times more Iron, 9.5 times more Magnesium, 5.6 times more Manganese, 5.7 times more Phosphorus, 2.3 times more Potassium, 17.4 times more Selenium and 5.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-grain Sorghum Flour contain 12.8 times more Energy, 27.8 times more Fat, 1.5 times more Omega 3, 102.8 times more Omega 6, 14.3 times more Carbohydrate, 1.3 times more Sugars, 2.2 times more Fiber and 2.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6