Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	3.83% 111kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	233% 303g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.48% 1.07g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	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	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	13.4% 0.17mg	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	29.8% 119μg	182% 726μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	63.5% 0.57mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	245% 135μg	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	11% 1.2mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and 293.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 14.3 times more Vitamin B1, 6.1 times more Vitamin B2, 12.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 6.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Boiled Spears Frozen Broccoli have 3.4 times more Calcium, 1.7 times more Potassium and 7.6 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 3.3 times more Copper, 7.6 times more Iron, 2.1 times more Manganese, 2 times more Phosphorus, 17.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.9 times more Omega 3 and 5.4 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 13 times more Energy, 30.1 times more Omega 6, 14.2 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3