Comparing Nutrients in 1 kilogram Wheat Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	126% 3640kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	184% 103g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	100% 1.3mg	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	65% 260μg	168% 670μg	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	627% 564mg	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	4% 0.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	42.2% 0.38mg	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	146% 11.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	947% 426μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	3.22% 119g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Flour vs Frozen Chopped Broccoli:

• Unenriched All-purpose White Wheat Flour has 2.3 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.4 times more Vitamin B2, 3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and 270.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Flour vs Frozen Chopped Broccoli:

• Unenriched All-purpose White Wheat Flour has 3.8 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 12.1 times more Selenium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.7 times more Calcium, 2 times more Potassium, 12 times more Sodium and 7.7 times more Water than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 14 times more Energy, 3.4 times more Fat, 12.6 times more Omega 6, 16 times more Carbohydrate and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Omega 3 and 5 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.