Comparing Nutrients in 1 pound Barley Malt flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Barley Malt flour	11%	4%	85%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	56.5% 1637kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	25% 32.6g	130g per day for Men 19-50 years
Sugars	5% 3.63g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	83.3% 46.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.97mg	69.8% 0.91mg	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	43% 172μg	122% 490μg	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	3.02% 2.72mg	327% 294mg	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	17.2% 2.6mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Barley Malt flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16.8% 168mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	267% 21.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	38.3% 0.88mg	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	196% 1374mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	85% 9.34mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1% 37.2g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Barley Malt flour vs Boiled Broccoli:

• Barley malt flour has 4.9 times more Vitamin B1, 2.5 times more Vitamin B2, 10.2 times more Vitamin B3 and 3.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.8 times more Vitamin B9, 108.2 times more Vitamin C, 2.5 times more Vitamin E and 64.1 times more Vitamin K than Barley malt flour.
• Both Barley malt flour and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Barley malt flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Barley Malt flour vs Boiled Broccoli:

• Barley malt flour has 4.4 times more Copper, 7 times more Iron, 4.6 times more Magnesium, 6.1 times more Manganese, 4.5 times more Phosphorus, 23.6 times more Selenium and 4.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium, 3.7 times more Sodium and 10.9 times more Water than Barley malt flour.
• Both Barley malt flour and Boiled and Drained Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Barley malt flour has 10.3 times more Energy, 4.5 times more Fat, 4.9 times more Saturated Fat, 16.8 times more Omega 6, 10.9 times more Carbohydrate, 2.2 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 and 1.7 times more Sugars than Barley malt flour.
• Both Barley malt flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.