Comparing Nutrients in 14 ounces Broccoli Raab VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%

Macro Nutrients

	Broccoli Raab	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	3% 87.3kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	236% 307g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	2.96% 2.14g	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	0.93% 0.67g	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	% 0.4g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 1.03g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	43% 429mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	72.8% 0.65mg	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	106% 8.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	108% 2.5mg	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	41.4% 290mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 14 ounces of Broccoli Raab have more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 32.4 times more Vitamin E and 746.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Broccoli Raab and Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 14 ounces of Broccoli Raab have 5.4 times more Calcium, 1.7 times more Iron, 1.5 times more Potassium, 16.5 times more Sodium and 7.8 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.9 times more Copper, 1.6 times more Manganese and 11.4 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 11.1 times more Omega 3 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 16.7 times more Energy, 20.2 times more Omega 6, 27.1 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Unenriched Bleached 9% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3