Comparing Nutrients in 14 ounces Hard white Wheat VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	47% 1357kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	127% 48.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	80% 45g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	37.7% 151μg	66.5% 266μg	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	249% 224mg	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	26.7% 4mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	16.8% 0.15mg	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	226% 18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	50.7% 1.17mg	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	201% 1409mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	120% 13.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.03% 38g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard white Wheat vs Frozen Chopped Broccoli:

• Hard white Wheat has 7.3 times more Vitamin B1, 9.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 42.7 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard white Wheat vs Frozen Chopped Broccoli:

• Hard white Wheat has 9.6 times more Copper, 5.6 times more Iron, 5.2 times more Magnesium, 13 times more Manganese, 7.1 times more Phosphorus, 2 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 12 times more Sodium and 9.6 times more Water than Hard white Wheat.

Comparison of macro-nutrients per 14 ounces:

• Hard white Wheat has 13.2 times more Energy, 5.9 times more Fat, 23.1 times more Omega 6, 15.9 times more Carbohydrate, 4.1 times more Fiber and 4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Omega 3 and 3.3 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.