Comparing Nutrients in 1 kilogram Broccoli VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Broccoli	Raw Kamut	Recommended Dietary Allowance
Energy	11.7% 340kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	33.7% 5.73g	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	543% 706g	130g per day for Men 19-50 years
Sugars	23.4% 17g	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 5.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	292% 111g	38g per day for Men 19-50 years
Protein	50.4% 28g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Kamut	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	199% 2.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	0% 0mg	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	52% 7.8mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Kamut	Recommended Dietary Allowance
Calcium	47% 470mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	562% 5.06mg	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	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1189% 27.4mg	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	520% 3640mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	24% 893g	3% 111g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 56.4 times more Vitamin K than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 8 times more Vitamin B1, 1.6 times more Vitamin B2, 10 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Raw Kamut:

• Raw Broccoli has 2.1 times more Calcium, 6.6 times more Sodium and 8.1 times more Water than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 10.3 times more Copper, 5.2 times more Iron, 6.2 times more Magnesium, 13 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 32.6 times more Selenium and 9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Omega 3 than Uncooked Khorasan Wheat .
• While Uncooked Khorasan Wheat contains 9.9 times more Energy, 5.8 times more Fat, 11.7 times more Omega 6, 10.6 times more Carbohydrate, 4.6 times more Sugars, 4.3 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Uncooked Khorasan Wheat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.