Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	3.56% 103kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	233% 303g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	2.7% 1.94g	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	4.54% 3.3g	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	% 2.98g	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.53g	38g per day for Men 19-50 years
Protein	20% 11g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	11.3% 0.15mg	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	66.5% 266μg	30.8% 123μg	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	249% 224mg	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	32.3% 4.84mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	22.2% 222mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	83% 0.75mg	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	40% 3.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	141% 3.25mg	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	28.3% 198mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.3% 47.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Unenriched Bleached 10% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 24.4 times more Vitamin E and 270.3 times more Vitamin K than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 3.7 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Unenriched Bleached 10% Protein White (industrial) Wheat Flour:

• 14 ounces of Frozen Chopped Broccoli have 2.8 times more Calcium, 1.4 times more Potassium and 7.6 times more Water than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 4.9 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 5.2 times more Selenium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 and 1.3 times more Fiber than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 10% Protein White (industrial) Wheat Flour contain 14.1 times more Energy, 26.7 times more Omega 6, 15.9 times more Carbohydrate and 3.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3