Comparing Nutrients in 14 ounces Enriched Semolina VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Enriched Semolina	Broccoli	Recommended Dietary Allowance
Energy	49.3% 1429kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	90% 50.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 23.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	21.6% 0.19mg	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	216% 17.3mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	9.58% 354g	3700g per day for Men 19-50 years

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

• Enriched Semolina has 11.4 times more Vitamin B1, 4.9 times more Vitamin B2, 9.4 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and 3 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Enriched Semolina as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched Semolina vs Broccoli:

• Enriched Semolina has 3.9 times more Copper, 6 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 35.8 times more Selenium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.7 times more Potassium, 33 times more Sodium and 7 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 14 ounces:

• Enriched Semolina has 10.6 times more Energy, 2.8 times more Fat, 8 times more Omega 6, 11 times more Carbohydrate, 1.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Omega 3 than Enriched Semolina.
• Both Enriched Semolina as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.