Comparing Nutrients in 1 kilogram Enriched Semolina VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Energy	124% 3600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	560% 728g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	226% 127g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	676% 8.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	439% 5.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	374% 60mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	154% 2mg	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	458% 1830μg	270% 1080μg	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	0% 0mg	721% 649mg	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	17.3% 2.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	545% 43.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	84.3% 1.94mg	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	194% 1360mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1625% 894μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Semolina vs Boiled Broccoli:

• Enriched Semolina has 12.9 times more Vitamin B1, 4.6 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Enriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enriched Semolina vs Boiled Broccoli:

• Enriched Semolina has 3.1 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 55.9 times more Selenium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 1.6 times more Potassium, 41 times more Sodium and 7 times more Water than Enriched Semolina.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Semolina has 10.3 times more Energy, 2.6 times more Fat, 7.7 times more Omega 6, 10.1 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Omega 3 than Enriched Semolina.
• Both Enriched Semolina and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Enriched Semolina as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.