Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	3.83% 111kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	208% 270g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	2.24% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	127% 48.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Hard Red Spring Wheat	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	103% 1.33mg	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	42.7% 171μg	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	177% 159mg	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	35% 5.24mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	13% 131mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	181% 1.63mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	700% 16mg	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	188% 1318mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Hard Red Spring Wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Hard Red Spring Wheat:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 46.4 times more Vitamin K than Hard Red Spring Wheat.
• While 14 oz of Hard Red Spring Wheat contain 9.2 times more Vitamin B1, 1.4 times more Vitamin B2, 12.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Hard Red Spring Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Hard Red Spring Wheat:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium and 7.1 times more Water than Hard Red Spring Wheat.
• While 14 oz of Hard Red Spring Wheat contain 12.1 times more Copper, 5.9 times more Iron, 9.5 times more Magnesium, 18.2 times more Manganese, 6.8 times more Phosphorus, 2.4 times more Potassium, 101 times more Selenium and 9.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.6 times more Sugars than Hard Red Spring Wheat.
• While 14 oz of Hard Red Spring Wheat contain 11.8 times more Energy, 55.9 times more Omega 6, 12.7 times more Carbohydrate, 4.1 times more Fiber and 5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Hard Red Spring Wheat offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6