Comparing Nutrients in 1 kilogram Soft White Wheat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Soft White Wheat	Broccoli Raab	Recommended Dietary Allowance
Energy	117% 3400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	22% 28.5g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	334% 127g	71% 27g	38g per day for Men 19-50 years
Protein	191% 107g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	342% 4.1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	34% 340mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	671% 53.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	574% 4020mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	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	315% 34.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.8% 104g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Soft White Wheat 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 Soft White Wheat vs Broccoli Raab:

• 1 kilogram of Soft White Wheat has 2.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 117.9 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat and Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Soft White Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft White Wheat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soft White Wheat vs Broccoli Raab:

• 1 kilogram of Soft White Wheat has 10.1 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 8.6 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium and 4.5 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.2 times more Calcium, 16.5 times more Sodium and 8.9 times more Water than Soft White Wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soft White Wheat has 15.5 times more Energy, 4.1 times more Fat, 27.6 times more Omega 6, 26.4 times more Carbohydrate, 4.7 times more Fiber and 3.4 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.3 times more Omega 3 than Soft White Wheat.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6