Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Frozen Broccoli Spears	Hard white Wheat	Recommended Dietary Allowance
Energy	3.97% 115kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	16.7% 2.84g	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	232% 301g	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	21.7% 12g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	112% 1.46mg	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	93% 373μg	37.7% 151μg	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	301% 271mg	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	35.7% 5.36mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Hard white Wheat	Recommended Dietary Allowance
Calcium	16.3% 163mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	160% 1.44mg	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	35.7% 2.86mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	659% 15mg	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	33.5% 234mg	201% 1409mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	120% 13.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Hard white Wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Hard white Wheat:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 53.4 times more Vitamin K than Hard white Wheat.
• While 14 oz of Hard white Wheat contain 5.4 times more Vitamin B1, 9.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Hard white Wheat provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Hard white Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Hard white Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Hard white Wheat:

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Calcium and 9.5 times more Water than Hard white Wheat.
• While 14 oz of Hard white Wheat contain 10.1 times more Copper, 6.3 times more Iron, 5.8 times more Magnesium, 14.9 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium and 9.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 3.6 times more Omega 3 and 3.6 times more Sugars than Hard white Wheat.
• While 14 oz of Hard white Wheat contain 11.8 times more Energy, 19.3 times more Omega 6, 14.2 times more Carbohydrate, 4.1 times more Fiber and 3.7 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6