Comparing Nutrients in 1 kilogram Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	127% 3670kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	41% 53.5g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	20.3% 14.7g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	159% 89g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	77.5% 310μg	140% 560μg	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	446% 401mg	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	3.33% 0.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	37.8% 0.34mg	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	158% 12.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	273% 6.3mg	97% 2.23mg	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	121% 850mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	3.2% 119g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Unenriched Bleached 9% Protein White (industrial) Wheat Flour versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 3.5 times more Vitamin B1 and 2.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 26.4 times more Vitamin E and 293.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 4.9 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 16.3 times more Selenium and 3.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium and 7.7 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 13.1 times more Energy, 45 times more Omega 6, 14.5 times more Carbohydrate and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.5 times more Omega 3, 2.7 times more Sugars and 1.3 times more Fiber than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6