Comparing Nutrients in 1 kilogram Boiled Broccoli VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Energy	12% 350kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	169% 28.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	445% 578g	130g per day for Men 19-50 years
Sugars	19% 14g	150% 109g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	284% 108g	38g per day for Men 19-50 years
Protein	42.5% 24g	400% 224g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	405% 4.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	121% 6.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	378% 4.9mg	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	270% 1080μg	1093% 4370μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chickpea flour	Recommended Dietary Allowance
Calcium	40% 400mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1013% 9.1mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	696% 16mg	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	96% 670mg	454% 3180mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	249% 8460mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	42.7% 640mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	255% 28mg	11mg per day for Men 19-50 years
Water	24% 893g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Chickpea flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 15.5 times more Vitamin K than Chickpea flour.
• While 1 kg of Chickpea flour contains 7.7 times more Vitamin B1, 3.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Chickpea flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Chickpea flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Chickpea flour:

• 1 kilogram of Boiled Broccoli has 8.7 times more Water than Chickpea flour.
• While 1 kg of Chickpea flour contains 15 times more Copper, 7.3 times more Iron, 7.9 times more Magnesium, 8.2 times more Manganese, 4.7 times more Phosphorus, 2.9 times more Potassium, 5.2 times more Selenium, 1.6 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chickpea flour contains 11.1 times more Energy, 16.3 times more Fat, 8.8 times more Saturated Fat, 56.3 times more Omega 6, 8.1 times more Carbohydrate, 7.8 times more Sugars, 3.3 times more Fiber and 9.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chickpea flour offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6