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

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	8.05% 5.83g	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	0.16% 0.12g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	63% 35.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39.7% 0.52mg	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	30.8% 123μg	55.6% 222μg	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	177% 159mg	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	1.32% 0.2mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	15% 0.13mg	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	62.5% 5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	38.5% 0.89mg	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	48% 337mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	82.3% 45.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.73% 360g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 3.5 times more Vitamin B1 and 2.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 26.4 times more Vitamin E and 293.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 4.9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 16.3 times more Selenium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium and 7.7 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have 13.1 times more Energy, 45 times more Omega 6, 14.5 times more Carbohydrate and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.5 times more Omega 3, 2.7 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6