Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, bleached VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Broccoli Raab	Recommended Dietary Allowance
Energy	50% 1445kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	73.2% 41g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	1.6% 0.24mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	18.5% 0.17mg	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	230% 18.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	332% 149μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat flour, white, all-purpose, enriched, bleached versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Broccoli Raab:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 4.8 times more Vitamin B1, 3.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 3.9 times more Vitamin B6, more Vitamin C, 27 times more Vitamin E and 746.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Broccoli Raab:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 3.4 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus and 33.9 times more Selenium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 7.2 times more Calcium, 1.8 times more Potassium, 16.5 times more Sodium and 7.8 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Broccoli Raab contain similar levels of Magnesium and Zinc per 14 ounces.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have 16.5 times more Energy, 13.5 times more Omega 6, 26.8 times more Carbohydrate and 3.3 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 8.6 times more Omega 3 than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6