Comparing Nutrients in 1 kilogram Barley Malt flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	124% 3610kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	602% 783g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	11% 8g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	187% 71g	87% 33g	38g per day for Men 19-50 years
Protein	184% 103g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	352% 56.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	504% 6.55mg	154% 2mg	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	95% 380μg	270% 1080μg	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	6.67% 6mg	721% 649mg	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	38% 5.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	589% 47mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	519% 12mg	84.3% 1.94mg	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	433% 3030mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	685% 377μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	187% 20.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.2% 82g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Barley Malt flour vs Boiled Broccoli:

• Barley malt flour has 4.9 times more Vitamin B1, 2.5 times more Vitamin B2, 10.2 times more Vitamin B3 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.8 times more Vitamin B9, 108.2 times more Vitamin C, 2.5 times more Vitamin E and 64.1 times more Vitamin K than Barley malt flour.
• Both Barley malt flour and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Barley malt flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Barley Malt flour vs Boiled Broccoli:

• Barley malt flour has 4.4 times more Copper, 7 times more Iron, 4.6 times more Magnesium, 6.1 times more Manganese, 4.5 times more Phosphorus, 23.6 times more Selenium and 4.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium, 3.7 times more Sodium and 10.9 times more Water than Barley malt flour.
• Both Barley malt flour and Boiled and Drained Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Barley malt flour has 10.3 times more Energy, 4.5 times more Fat, 4.9 times more Saturated Fat, 16.8 times more Omega 6, 10.9 times more Carbohydrate, 2.2 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 and 1.7 times more Sugars than Barley malt flour.
• Both Barley malt flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.