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

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Energy	127% 3670kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.1g	g per day for Men 19-50 years
Fiber	63% 24g	71% 27g	38g per day for Men 19-50 years
Protein	159% 89g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 200mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	273% 6.3mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.2% 119g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 32.4 times more Vitamin E and 746.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B3 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 3.9 times more Copper, 1.6 times more Manganese, 11.4 times more Selenium and 1.2 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.4 times more Calcium, 1.7 times more Iron, 1.5 times more Potassium, 16.5 times more Sodium and 7.8 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Broccoli Raab contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 16.7 times more Energy, 20.2 times more Omega 6, 27.1 times more Carbohydrate and 2.8 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11.1 times more Omega 3 than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6