Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Frozen Broccoli Spears	Soft White Wheat	Recommended Dietary Allowance
Energy	10% 290kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	47% 8g	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	5.66% 4.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	334% 127g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	291% 3.78mg	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	235% 940μg	103% 410μg	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	759% 683mg	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	90% 13.5mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Soft White Wheat	Recommended Dietary Allowance
Calcium	41% 410mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	473% 4.26mg	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	90% 7.2mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	1481% 34mg	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	84.3% 590mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Soft White Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Soft White Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Soft White Wheat:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 53.4 times more Vitamin K than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 5.7 times more Vitamin B1, 10.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Soft White Wheat provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Soft White Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Soft White Wheat:

• 1 kilogram of Frozen Broccoli Spears has 1.2 times more Calcium and 8.7 times more Water than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 11.8 times more Copper, 7.5 times more Iron, 5.6 times more Magnesium, 13.3 times more Manganese, 6.8 times more Phosphorus, 1.7 times more Potassium and 10.2 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3.5 times more Omega 3 and 3.6 times more Sugars than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 11.7 times more Energy, 5.9 times more Fat, 21.6 times more Omega 6, 14.1 times more Carbohydrate, 4.2 times more Fiber and 3.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6