Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Medium Rye flour	Recommended Dietary Allowance
Energy	9.66% 280kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	35% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	580% 754g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	15% 11g	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	1.66% 1.2g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 9g	g per day for Men 19-50 years
Fiber	79% 30g	311% 118g	38g per day for Men 19-50 years
Protein	55.4% 31g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	206% 2.68mg	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	140% 560μg	85% 340μg	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	446% 401mg	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	88% 13mg	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Medium Rye flour	Recommended Dietary Allowance
Calcium	33% 330mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	368% 3.3mg	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	76.3% 6.1mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	1049% 24mg	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	70% 490mg	321% 2250mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Medium Rye flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Medium Rye flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Medium Rye flour:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin K than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 5.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Medium Rye flour provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Medium Rye flour:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.4 times more Calcium and 8.3 times more Water than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 9.7 times more Copper, 4.2 times more Iron, 4.8 times more Magnesium, 10.8 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium, 20.6 times more Selenium and 7.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Sugars than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 12.5 times more Energy, 2.3 times more Omega 3, 46 times more Omega 6, 14.1 times more Carbohydrate, 3.9 times more Fiber and 3.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6