Comparing Nutrients in 14 ounces Dark Rye Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dark Rye Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	44.5% 1290kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	22% 28.5g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	7.6% 5.5g	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	1.26% 0.91g	4.05% 2.94g	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	% 0.87g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 0.32g	g per day for Men 19-50 years
Fiber	249% 94g	34.5% 13g	38g per day for Men 19-50 years
Protein	113% 63g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	61% 0.79mg	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	32.7% 131μg	107% 429μg	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	0% 0mg	286% 258mg	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	72.2% 11mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	247% 19.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	33.5% 0.77mg	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	283% 1980mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Rye Flour vs Boiled Broccoli:

• Dark Rye Flour has 5 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 3.3 times more Vitamin B9, more Vitamin C and 23.9 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dark Rye Flour vs Boiled Broccoli:

• Dark Rye Flour has 9.2 times more Copper, 7.4 times more Iron, 7.6 times more Magnesium, 31.2 times more Manganese, 7.4 times more Phosphorus, 2.4 times more Potassium, 11.3 times more Selenium and 11.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 8.3 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Rye Flour has 9.3 times more Energy, 5.4 times more Fat, 1.2 times more Omega 3, 17.6 times more Omega 6, 9.6 times more Carbohydrate, 1.7 times more Sugars, 7.2 times more Fiber and 6.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Fructose than Dark Rye Flour.
• Both Dark Rye Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.