Comparing Nutrients in 1 kilogram Soft White Wheat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Soft White Wheat	Boiled Broccoli	Recommended Dietary Allowance
Energy	117% 3400kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	334% 127g	87% 33g	38g per day for Men 19-50 years
Protein	191% 107g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	342% 4.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	671% 53.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	574% 4020mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.8% 104g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs Boiled Broccoli:

• Soft White Wheat has 6.5 times more Vitamin B1, 8.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.6 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 74.3 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Soft White Wheat 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 Soft White Wheat vs Boiled Broccoli:

• Soft White Wheat has 7 times more Copper, 8 times more Iron, 4.3 times more Magnesium, 17.6 times more Manganese, 6 times more Phosphorus, 1.5 times more Potassium and 7.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 8.6 times more Water than Soft White Wheat.
• Both Soft White Wheat and Boiled and Drained Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soft White Wheat has 9.7 times more Energy, 4.9 times more Fat, 4.7 times more Saturated Fat, 15.7 times more Omega 6, 10.5 times more Carbohydrate, 3.8 times more Fiber and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Omega 3 and 3.4 times more Sugars than Soft White Wheat.
• Both Soft White Wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.