Comparing Nutrients in 1 kilogram Broccoli VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Broccoli	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	214% 6220kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	595% 577g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	272% 87g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	1054% 17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1234% 210g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	182% 237g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	137% 52g	38g per day for Men 19-50 years
Protein	50.4% 28g	247% 138g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	303% 3.94mg	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	158% 630μg	355% 1420μg	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	991% 892mg	1.1% 1mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	200% 1.8mg	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	91% 7.3mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	3443% 79mg	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	94% 660mg	530% 3710mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	267% 29.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Unflavored Wheat-based Formulated with Salt:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B5 and 892 times more Vitamin C than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Unflavored Wheat-based Formulated with Salt:

• Raw Broccoli has 1.8 times more Calcium and 35.7 times more Water than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.7 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 37.7 times more Manganese, 5.6 times more Phosphorus, 15.3 times more Sodium and 7.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Unflavored Wheat-based Formulated with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unflavored Wheat-based Formulated with Salt contains 18.3 times more Energy, 155.9 times more Fat, 76.3 times more Saturated Fat, 26.8 times more Omega 3, 428 times more Omega 6, 3.6 times more Carbohydrate, 2 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.