Comparing Nutrients in 14 ounces Enriched Semolina VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.3% 1429kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	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	222% 289g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	90% 50.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 23.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	182% 726μg	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	6.88% 1.03mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	216% 17.3mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	77% 540mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched Semolina vs Boiled Broccoli:

• Enriched Semolina has 12.9 times more Vitamin B1, 4.6 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Enriched Semolina 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 Enriched Semolina vs Boiled Broccoli:

• Enriched Semolina has 3.1 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 55.9 times more Selenium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 1.6 times more Potassium, 41 times more Sodium and 7 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Enriched Semolina has 10.3 times more Energy, 2.6 times more Fat, 7.7 times more Omega 6, 10.1 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Omega 3 than Enriched Semolina.
• Both Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
• Both Enriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.