Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Boiled Broccoli	Cooked Kamut	Recommended Dietary Allowance
Energy	12% 350kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	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	212% 276g	130g per day for Men 19-50 years
Sugars	19% 14g	42.3% 30.7g	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	113% 43g	38g per day for Men 19-50 years
Protein	42.5% 24g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	54% 0.7mg	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	27.5% 110μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Kamut	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	230% 2.07mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	448% 10.3mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	24% 893g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Kamut per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Kamut:

• 1 kilogram of Boiled Broccoli has 4.1 times more Vitamin B2, 2.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 6 times more Vitamin E than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 1.5 times more Vitamin B1 and 4.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Boiled and Drained Broccoli as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Kamut:

• 1 kilogram of Boiled Broccoli has 4.4 times more Calcium, 1.8 times more Potassium, 5.1 times more Sodium and 1.4 times more Water than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 3.4 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 19.9 times more Selenium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Khorasan Wheat contains 3.8 times more Energy, 3.8 times more Carbohydrate, 2.2 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy